Warm Up
Run 200 Meters then,
Grab an Empty BB:
5 Muscle Snatches
10 Reverse Lunges in Place
5 Hang Power Snatch
10 Air Squats
5 Power Snatch
10 Sit-ups
5 OHS
10 Supermans
Mobility
– Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch (this can be found in Joe DeFranos Limber 11).
– Foam IT Bands x 10 passes each
Metcon
For total time:
Run 800m
21 T2B
21 Hang Power Snatch (95, 65)
Rest 3:00
Run 600m
15 T2B
15 Hang Power Snatch
Rest 3:00
Run 400 Meters
9 T2B
9 Hang Power Snatch
L3: (75, 55)
L2: (65, 35) (Knee Lifts)
L1: (55, 25) (Knee Lifts)
25:00 Cap
Scaling Options
– Running: Sub the same distance on the rower or sub 2:00 of Double Unders or Double Under Attempts per set.
– Snatches: Perform Russian KBS @53/35
Finisher
3 Rounds of:
1a) DB Split Squat, Front Foot Elevated on 45# Plate x 6-8 ea. Rest 30s.
1b) Bent-over rear lateral raises x 10-15. Rest 30s.
1c) L-Sit x 10-20s. Rest 30s.
*These movements should be completed at a slow, consistent pace. Nothing here should be overly challenging, but just hard enough to feel the desired muscle-groups engaging.
Extra Credit
Worlds Greatest Stretch x 20-30s each pose