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GENERAL WARM UP 5-15minutes
Equipment needed:
–Bike, Rower, or Ski Erg.
–Barbell.
–Medball.
EMOM x 9min:
Min 1: :45sec Bike, Row or Rope
Min 2: 5 Wall Squat + 6 No Push Up Burpee
Min 3: 5 Snatch Deadlift + 5 Muscle Snatch + 5 Snatch Push Press
SPECIFIC WARM UP 15-25minutes
Wall Ball Specific Warm Up 1x:
–Set up fingertip away from the wall.
–Set elbows underneath in a pressing position.
–6-8 Wall Balls (on coach’s call)
Wall Ball Set Up & P.O.P
Power Snatch Specific Warm Up 1x:
–5 Power Snatch (on coach’s call)
21-18-15-12-9-6-3 For Time:
Wall Ball (20/14)
Power Snatch (75/55)
-7 Bar Facing Burpee After Each Round
Goal: Sub 18 min
18-15-12-9-6-3 For Time Scaled Version:
Wall Ball (14/10)
Hang Power Snatch (40-45% 1RM)
-5 Bar Facing Burpee After Each Round
Goal: Sub 18 min
21-18-15-12-9-6-3 For Time Minimal Gear Version:
Wall Ball (20/14)
Alternating DB Snatch (50/30)
-7 Burpee Over Dumbbell After Each Round
Goal: Sub 18 min
21-18-15-12-9-6-3 For Time Bodyweight Version:
Squat Jump
Handstand Push Up or Hand Release Push Up
–10 Burpees After Each Round
3 Rounds for Quality:
12 Barbell Hip Thrust (moderate weight)
15 Plate External Rotation
35 Seated Banded Leg Curl
