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GENERAL WARM UP 5-15minutes
Row or Bike 6xs:
–:20sec Easy
–:10sec Hard
1x:
–:30sec Lateral Hops
–5 Inchworm + Push Up
–5ea Sky Reach
–5 Snatch Deadlift
–5 Muscle Snatch
–5 Snatch Press or Push Press
1x:
–:30sec Forward & Back Hops
–10ea Crab Walk (forward)
–10ea Crab Walk (backwards)
–5 Snatch Deadlift
–5 Muscle Snatch
–5 Snatch Press or Push Press
SPECIFIC WARM UP 15-25minutes
Specific Barbell Warm Up 1x:
–3 Power Snatch Balance
–3 High Hang Power Snatch
–3 Hang Power Snatch
–3 Power Snatch
Box Jump Over & Cal Row Specific Warm Up 1x:
–5 Box Jump to a step down
–:20sec Hard Row
–3 Box Jump Over
–:20sec Hard Row
PERFORMANCE
AMRAP 9min:
–11 Snatch (135/95)
–20 Box Jump Over (24/20)
–10 Cal Row
Goal: 4 Rounds
FITNESS
AMRAP 9min:
–11 Snatch (95/65)
–20 Box Jump Over (24/20)
–10 Cal Row
45-60minutes
Carries/Holds:
3 Rounds:
-:30-:45 sec Banded Plank
–100′ Double KB Front Rack Carry
–15 weighted sit ups
//Rest 2 min between rounds//
