Warm Up
General Warm-up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
100M Run
10 PVC Shoulder Pass Over
10 PVC Overhead Squat to Med Ball
Round 2
7/5 Cal Air Bike
10 Elevated Push-up
10 Empty Bar Squat
– 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-
Every Minute on the Minute X 4 Minutes
5 Back Squat Build to Your Starting Working Weight
Strength
Back Squats
In As Many Sets As Needed In 9 Minutes
Build To A Heavy 5 Reps Back Squats
WOD
For Time (15 Minute Time Cap)
COMPETITIVE
5 Rounds for Time
400 Meter Run
15 Overhead Squats (95/65)
PERFORMANCE
5 Rounds for Time
400 Meter Run
15 Overhead Squats (65/45)
LIFESTYLE
5 Rounds for Time
200 Meter Run
15 Overhead Squats