Snatch + cleans + MU
Warm-up
Warm-up
60 seconds Row/Bike/Run @low intensity 10/10 lunge + high knee
60 seconds Row/Bike/Run @mod intensity 10 jumping squat
B. Mobility
World greatest stretch
2 sets of 10-15 rep/side
60 seconds Row/Bike/Run @mod intensity 10 jumping squat
B. Mobility
World greatest stretch
2 sets of 10-15 rep/side
Snatch (Weight)
Metcon (Time)
15-9-6
Clean and jerk @ 155/105 Ring muscle ups
Class RX: C2B pull ups (Comp: Ring muscle ups)
Clean and jerk @ 155/105 Ring muscle ups
Class RX: C2B pull ups (Comp: Ring muscle ups)
Finisher
Metcon
Snatch
Tempo first pull into high pull 4 x 3 @ 30-40%
Tempo first pull into high pull 4 x 3 @ 30-40%
Snatch accessory
Snatch high pull, from risers 4 x 4 @ 85%
Back squat
5 x 3 @Ascending but not max
5 sets
10 Prone Angels
15 reverse hypers on swiss ball
Conditioning
E5MOM x 5 Row 500m Bike 500m
5 sets
6 bulgarian deadlifts/leg
6 heavy alternating KB bent over rows
Core
Leg + hip raises 4 x 10
3 @ 70% 2 @ 75% 2 @ 80% 2 @ 82% 2 @ 85% 1 @ 87% 1 @ 90% 1 @ 92%