Warm Up
General Warm-up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
20 Sec. Dead Hang
12 PVC Pass Overs
10 PVC Front Squat to Med Ball
12 Sit-Ups
Round 2
20 Sec. Row
12 PVC Behind the Neck Press
8 Empty Bar Front Squat
12 Leg Raises
Round 3
20 Sec. Row
10 PVC Overhead Squat
Empty Bar Front Squat
12 Hanging Leg Raises
– Into –
Snatch
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Empty Barbell.
6 Power Snatch With Pause Above the Knee
8 Single Power Snatch
-Into-
Clean
6 Deadlift-Shrugs With Empty Barbell.
6 Deadlift-High Pulls With Empty Barbell.
6 Power Cleans With Empty Barbell.
Jerk
6 Jump and Land Without Barbell.
6 Jump and Land With Hands at Shoulders.
6 Jump and Punch Hands Overhead.
6 Push Jerks With Empty Barbell.
Clean and Jerk
6 Power Clean and Jerks With Pause After Receiving the Clean.
8 Single Power Clean and Jerk
Strength
Clean and Jerks
Every 2 Minutes on the Minute X 3 Rounds
1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat
-Into-
Every 2 Minutes on the Minute X 3 Rounds
1 Clean + 2 Front Squat + 1 Jerk Build Weight
WOD
AMRAP (15 Minute Time Cap)
COMPETITIVE
25/19 Row
15 KB Swings (50/35)
10 Toes to Bar
PERFORMANCE
25/19 Row
15 KB Swings (35/25)
10 Knees to Chest or Leg Raises
LIFESTYLE
18/13 Row
15 KB Swings
10 Knee Raises