2 Rounds
60 seconds Row/Bike/Run/Ski @Easy
10 Barbell good mornings
10 Samson lunges
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
C. Specific
2-3 sets
5 Beat swings
5 deadlifts @ascending
For time
20 reps @75%
TC: 10mins
Beginner
4 x 5 Deadlifts @moderate
*Learning to move well TNG, carrying over tension from rep to rep, and locking out the top with the quads and glutes, as fatigue sets in
Intermediate & COMP
As written
20 DB snatch @50/35 lbs
20 CTB
20 Lunges @135/95lbs *
Rest 1 min
Round 1: Back rack
Round 2: Front rack
Round 3: Overhead
KG: 60/40, 22.5/15
Score: Total time after the third round
TC: 20mins
Scaling options
Beginner
3 rounds
20 DB snatch @light
20 Ring rows
20 Lunges @moderate or using DBs
Intermediate
3 rounds
20 DB snatch @35/25 lbs
20 Pull-ups or Assisted CTB
20 Lunges @95/65lbs
COMP
3 rounds, each for time
20 CTB
50′ Back Rack Lunges
50′ Front Rack Lunges
50′ OH Lunges
Rest 1:1
Death by:
Bar facing Burpees
Minute 1: 2
Minute 2: 4
Minute 3: 6
TC: 10mins
Beginner
4 x 5 Deadlifts @moderate
*Learning to move well TNG, carrying over tension from rep to rep, and locking out the top with the quads and glutes, as fatigue sets in
Intermediate & COMP
As written