Warm Up
3 rounds
- 6 muscle snatches @ 45/35
- 6 OHS @ 45/35
- 10 Russian twist (no weight)
- 15 sec active chin-up dead hang + 2 chin-ups
Strength/Skill
- 5 x 2 *complex (full snatch, hang squat snatch)
*this complex is meant to be extremely light to work on positioning (50-55% of 1RM)
Conditioning
10 Rounds - 20min cap
- 7 Power snatches @ 75/55
- 3 strict chin-ups (RX+ 4)
- 14 Russian twist @ 20/14
WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo 3201) - 6x4 (*moderate weight, be explosive) CONDITIONING "Pa
Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95% effort) B. 3 x 3 power cleans (75-85% drop singles) Conditioning 3
Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each round Skill E90s x 10 rounds - 10/8 calorie bike - 6 HSPU Score =