SNATCH BARBELL WARM UP
3 SETS - 10 SNATCH DEADLIFT + 8 SNATCH PULL + 6 MUSCLE SNATCH 45/35 LBS
12 MIN EMOM
-2 HANG POWER SNATCH
6 RFT
-20 BENT KNEE SIT UPS
-15 KB SWINGS 53/35 LBS
- 10/8 CAL ROW/BIKE (ALT. BETWEEN RDS)
Read More8 MINS EASY
-150M/100M ROW
-20 WALKING LUNGES
-20 SUPERMAN BACK EXT
16 MIN AMRAP
-50 SINGLE UNDERS
-3X40M SHUTTLE RUN (20M DOWN/BACK)
-10 UP DOWNS
-12 WEIGHTED BOX STEP UPS 20"/18"
5 MINS EASY ON MACHINE
Read More7 MINS DOUBLE UNDERS PRACTICE
A) 4X 6-8 STRICT T2B (SUB - K2E W/ 3s NEGATIVE), REST 1 MIN
B) 4X 8 SEATED SINGLE ARM ARNOLD PRESS W/ 3s NEGATIVE/ARM, REST 1 MIN
14 MIN CLOCK
-1000M/800 M ROW
THEN AMRAP REMAINING TIME
- 20 WALL BALLS 20/14LBS
-10 BURPEE BOX JUMPS 24"/20"
- 40 DOUBLE UNDER
Read More3X 10 BANDED MONSTER WALK (FORWARD/BACKWARD) + 30s FRONT RACK BARBELL MOBILITY
4X10 FRONT SQUATS, REST 3 MINS
2 RFT
-400M RUN
-30 ALT. DB SNATCH 50 /35LBS
-20 DB GOBLET SQ 50/35 LBS
Read More6 MINS EASY
-30 SINGLES
- 5 DOWN DOG WALKS
-20 BOX STEP UPS 20"/18"
20 MIN CLOCK
-200M/150M ROW
- 20 RUSSIAN SEATED TWIST 20/10LBS
- 80FT BEAR CRAWL (40FT DOWN/BACK)
-REST 60s
5-8 MINS STRETCHING (SEAL POSE/
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3X3 WALL WALKS + 10 BARBELL MUSCLE SNATCH
20 MIN AMRAP
-900M ROW (WHILE ONE HOLDS BARBELL OVERHEAD)
-30 HANG POWER SNATCH 95/65LBS (WHILE ONE HANGING FROM THE PULL UP BAR)
-30 SYNCRO BURPEE OVER BOX 24"/20"
(TWO TEAMMATES WORKING AT ONCE)
Read More3X 30s PVC BENCH LAT STRETCH + 30s TRICEP MOBILITY/SIDE
STRENGTH
4X5 TNG PUSH PRESS @ 70-75%, REST 2 MINS
12 MIN AMRAP
-25 T2B
-50 DOUBLE UNDERS
-15 CLEAN SQ 135/95 LBS (REPS DECREASE EACH RD -15-13-11-9-7)
**RX+ (DO IT THE WAY CROSSFIT OPEN PROGRAMMED)
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