A) Warm-up, 10:00
5:00 Dynamic
Then w. PVC,
10 Pass Throughs
10 OHS
10 Around the World
10 OHS
Then w. a barbell,
10 Back Squat
10 Goodmornings
10 OHS
B) Mobility, 5:00
Light Goblet Squat
2 x 8 @3311. Rest 60s.
*3 seconds down, 3 seconds at bottom, 1 second up, 1 second at the top.
C) Strength, 20:00
Power Snatch + Overhead Squat: Work up to a heavy 2 + 2. Rest 90s-2:00
– Adv: Work up to a max
– Intermediate: Pick one weight and hit 5-6 sets with it.
– Beginner Technique Work or Snatch Grip Deadlifts, 5 x 4. Rest 2:00
D) Conditioning, 15:00
“3”
For time:
30 Power Snatch (115, 75)
30 Overhead Squats (115, 75)
30 Thrusters (115, 75)
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
10:00 Cap
Beginner Metcon Option:
For time:
30 Deadlifts (95, 65)
30 Front Squats (95, 65)
30 Push Press (95, 65)
10:00 Cap
E) Extra Credit, 5:00
Accumulate:
100 Banded Pull-throughs or 100 Banded Leg Curls each.