Mobility
Twisted Cross, 2min./side
Saddle, 4min.
Warm-up
3:00 of Banded Glute Activation
-then-
3 Rounds:
10 Gymnastic Kips
10 Sit-ups
10 PVC Pass Throughs
MetCon
RX
AMRAP 8 Minutes - Climb the Ladder of:
2 Power Snatch, 115/75lbs
7 Toes to Bar
4 Power Snatch
7 TTB
6 Power Snatch
7 TTB
And so on…
(RX+ 135/95lb power snatch)
SCALED
AMRAP 8 Minutes - Climb the Ladder of:
2 Power Snatch, 95/65lbs
7 Haning Knee Raises
4 Power Snatch
7 Hanging Knee Raises
6 Power Snatch
7 Hanging Knee Raises
And so on…
LITE
AMRAP 8 Minutes - Climb the Ladder of:
2 DB Snatch
7 Haning Knee Raises
4 DB Snatch
7 Hanging Knee Raises
6 DB Snatch
7 Hanging Knee Raises
And so on…
-then-
AMRAP 12 Minutes
500m Row
20 Sit-ups
(rest 5min. between AMRAPs)
Strength
Squat Clean 5×3 Perfect reps only
(Triples can be successfully done between 60 and 90%.)
(Cleaning up movement should not exceed 70%.)
(If the movement feels good make your way into the 80’s)
Competition Side Work
3 Rounds For Time:
Row 500m
20 GHD Sit-ups
Rest :90
(RX+ 30 GHD sit-ups)
