A. General
3 min Row @ increasing intensity
B. Mobility
Iron Cross Stretch
60sec
C. Specific
2 sets
5/leg Good mornings
5 Behind the neck snatch grip Thrusters
3 Snatch first pulls
3 Hang snatch high pull
3 Snatch balance
3 Tempo pause snatch (tempo to the pause)
1RM
Max Effort
*Pause at just above the knee + reception for a 2 second hold
)
Every 5 mins for 20 mins
30/22 Cal Air bike or Row/400m run
20 Wallballs @20/14 lbs
10 DB Snatch @ 70/50lbs
KG: 30/22.5 KG
TC: 20 min
Score: Slowest Interval
Scaling Options
Beginner
20/18 Cal Air bike or Row/200m run
16 Wallballs @10/8 lbs
8 DB Snatch @ 25/15lbs
Intermediate
Every 5 mins for 20 mins
30/22 Cal Air bike or Row/400m run
20 Wallballs @14/10 lbs
10 DB Snatch @ 50/35lbs
Perform
Every 8 mins for 24 mins
50/40 Cal Bike erg
40 Wallballs @20/14 lbs
20/15 Ring Muscle-ups
3 sets
10 Standing band pull apart
10 Standing Band pull down
Rest 60 seconds
TC: 12 min
Score: Weight
Scaling Options
Beginner
6 x 2 Snatches @ ascending
Intermediate & Perform
As Written