A) Warm-up
With a PVC:
10 Pass Thru’s
10 Around the World (total)
10 OHS
Grab an empty BB:
5 Muscle Snatch from Hang
10 OHS
5 Squat Snatch from below the knee
+
PVC Game x 5:00
B) Prep
2 Rounds of:
10 Passes each side foam rolling adductors.
10 (total) Goblet Lateral Squats (light)
10 X-Band Walk each direction
*Rest as needed between sets
C) Strength
Squat Snatch: 8 x 2. Rest 90s-2:00
– Work up to 75% or to a moderate load resetting between reps. This can be technique work for beginners with empty barbell. ”
D) Conditioning
“Ring of Fire”
For time:
21-15-9
Overhead Squats (115, 75)
Pull-ups
Rx+:(135, 95) (C2B Pull-ups)
L3: (95, 65)
L2: (75, 55) (Assisted Pull-ups)
L1: (65, 35 Front Sq) (Ring Rows)
10:00 Cap
E) Extra Credit
8:00 Accumulate Max 100 meter Trips of Single Arm Farmer Carry, AHAP.