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Bike, Row or Run:
3-5min
PVC Warm Up 2xs:
10 Pass Thru
10 Around the World
5-10 OHS
5-10 Sotts Press
5 No Push Up Burpees
Snatch Skill Transfer 1x 5ea:
Snatch Push Press
Snatch Balance
OHS
Muscle Snatch
Snatch Skill 1x 3ea:
Down & Up
Down & High Pull
Down & Muscle Snatch
Down & Power Snatch
Down & Snatch
Clean & Jerk Skill 1x 3ea:
Down & Up
Down & High Pull
Down & Muscle Clean
Front Squat
Down & Power Clean to Push Press
Down & Power Clean to Split Jerk
EMOM 8 min
Snatch x 2 (65-70%)
EMOM 8 min
Power Clean and Split Jerk x 2 (65%)
3 Rounds for time
20/17 Cal Bike/Row
10 Burpee Box Jump (24/20)
5 Double KB Clean and Jerk (53’s/35’s)
3 Rounds for time
20/17 Cal Bike/Row
10 Burpee Box Jump or Step Up (20/16)
5 Double KB Clean and Jerk (35’s/26’s)
3 Rounds for time
400 meter Run
10 Burpee Box Jump (24/20)
5 Double DB Clean and Jerk (50’s/35’s)
3 Rounds for time
400 meter Run
10 Burpee Broad Jump (24/20)
10 Squat Jumps
Banded Abmat Sit Up: 3 x 15
Mini Band Good Morning: Accumulate 100 reps
1x :20-:30sec ea.:
3-Way Banded Shoulder Stretch
