Warm Up
3 Rounds To Be Completed Within 8 Minutes
15 Band Pull Aparts
15 Band Good Mornings
15 Band Overhead Press
Cash Out: 30 Seconds Prayer Stretch
Strength
Bent Over Barbell Row
Performance Track
Perform 4 Warm Up Sets Of 9-6-3-1 To Be Completed Within 6 Minutes
Into
4 Sets Of 5 Reps @ 70% 1 Rep Max To Be Completed Within 8 Minutes
Practice Track
Perform 4 Warm Up Sets Of 10-6-4 To Be Completed Within 6 Minutes
Into
3 Sets Of 8 Reps @ A Easy-Moderate Weight To Be Completed Within 8 Minutes
Specific Warm-Up & Movement Prep
1 Round To Be Completed Within 5 Minutes
5 Single Dumbbell Sumo High Pull Per Side
5 Single Dumbbell Snatch Per Side
6 Burpee Over Dumbbell
WOD
21-15-9 Reps For Time
(Time Cap: 10 Minutes)
COMPETITVE
Single Dumbbell Snatch (50/35)
*Every 30 Seconds 3 Burpee Over Dumbbell
PERFORMANCE
Single Dumbbell Snatch (35/25)
*Every 30 Seconds 3 Burpee Over Dumbbell
LIFESTYLE
Hang Dumbbell Snatch
*Every 30 Seconds 3 No Push Up Burpee
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Scorpion Twist Stretch X 30 Seconds Per Side
Hip Flexor Stretch X 30 Seconds Per Side
Child’s Pose X 30 Seconds
Standing Forward Fold X 30 Seconds
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side