Warm Up
General Warm-up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
15 Band Deadlifts
15 Band Row
20 Seconds Hollow Hold
Round 2
15 Empty Bar Deadlift
15 Band Row
20 Seconds Hanging Hollow Hold or Active Hang
– 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
12 Single Power Snatch Building to First Set Working Weight
-Into-
In As Many Sets As Needed in 4 Minutes
5 Deadlift Build to Your Starting Working Weight
Strength
Deadlifts
In as Many Sets as Needed in 9 Minutes
Build to a Heavy 5 Reps Deadlift
WOD
15 Minutes (Time Cap)
COMPETITIVE
10 Rounds for Time
3 Snatches (135/95)
7 Med Ball Knee Raises (20/14)
PERFORMANCE
10 Rounds
3 Snatches (95/65)
7 Med Ball Knee Raises (14/10)
LIFESTYLE
10 Rounds
3 Snatches
7 Knee Raises