Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

~Into~

Mobility::
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Prayer Stretch
30 seconds Wrist Stretch
30 seconds Inchworms
30 seconds PVC Arm Rotations
30 seconds PVC Snatch Balance

 

Movement Prep:
2 Rounds
30 seconds row
30 seconds bike
3 Wall walks
10 Snatch grip deadlifts
8 snatch grip high pulls
6 power snatches

Strength

Deadlift

Sets X Reps: Perform Sets of 3-5 Reps Until You Build to 72.5% of Your 1 Rep Max, Then Perform an Amrap in 15-20 Minutes
Coaching Notes: Prioritize Form, if You Feel the Technique Start to Break Down Stop Your Set.

WOD

EMOM 24 Minutes

COMPETITIVE

Minute 1: 12/10 Cal Row
Minute 2: 3 Wall Walks
Minute 3: 10/8 Echo bike
Minute 4: 6 Barbell Snatch (95/65)

PERFORMANCE

Minute 1: 10/8 Cal Row
Minute 2: 3 Scaled Wall Walks
Minute 3: 8/6 Echo bike
Minute 4: 6 Barbell Snatch (75/50)

LIFESTYLE

Minute 1: 30 seconds Row
Minute 2: 3 Inchworms
Minute 3: 30 seconds Echo bike
Minute 4: 6 Barbell Snatch

Form: Prioritize Form Over Intensity. Keep the Bar Close On the Snatches.
Stimulus: This Is an EMOM That Will Help Build Capacity Under Fatigue for Handstand Walks and Snatches.