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Prep
Equipment required: Foam roller, medium/light band, light KB
1) 1 Round:
– 60s each Foam Roll Glutes & Hamstrings
– 5 Upward to Downward Facing Dog w Toe Touch
2) 3 Rounds:
– 5 Band Overhead Goodmornings
– 5 each KB Windmills
– 5 KB High Pulls
– 10ft Elephant Walk
3) Barbell Warm-up Snatch
A.
Pause Power Snatch Skill Work
10:00 working up to a moderate weight with rock solid technique for sets of 2.
OT2M
– Pause 1s below knee and 1s in catch position.
Rx+: Full Snatch w pauses
L1: PVC Practice or empty bar
B.
AMRAP 20 Teams of 2
20 KB Sumo High Pull (53/35)
20 KBS
20 Goblet Squats (53/35)
600 Meter Row
– Goal: Sustainable pacing, efficinient transistions
Rx+: (62/44)
L3: (44/26)
L2: (35/20)
L1: (High Pull w 15lb bar) (26/DBs 10) (400 Meter Row)
C.
2 x each side. Rest 60s
