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1 Round:
–200m Run or Row
–10 PVC Pass Thru
–10 PVC Around the World
–10 PVC Good Morning
–10 Scap Push Up
–5 T-Push Up
1 Round:
–200m Run or Row (faster pace)
–10 Reverse Grip PVC Pass Thru
–10 Ragdoll
–10 Scap Push Up
–5 Hand Release Push Ups
SPECIFIC WARM UP 15-25minutes
General Barbell 1x:
–3-5 Snatch Low Pull
–3-5 Snatch High Pull
–3-5 Muscle Snatch
–3-5 Snatch Push Press
–3-5 Snatch Balance (power position)
Power Snatch/ Ground to Overhead Specific Warm Up 1x:
–3 High Hang Power Snatch
–3 Hang Power Snatch
–3 Power Snatch
15 Minutes to find 1RM
Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2
3 Rounds For Time Scaled Version:
10 Ground to Overhead (65/45)
200 yard Shuttle Run (4 x 50 yards)
3 Rounds For Time Minimal Gear Version:
10 Alternating Dumbbell Ground to Overhead (65/45)
200 yard Shuttle Run (4 x 50 yards
3 Rounds For Time Bodyweight Version:
10 Burpee Broad Jump
200 yard Shuttle Run (4 x 50 yards
Shoulder Accessory 2xs:
–:30sec Banded Pass Thru
–:30sec Band Pull Aparts
