Warm it up!
2 Rounds
200 m run or 100 ft VC
10 x 3 way shoulder (Banded Pass Through, Pull Aparts, Flies) 30 reps total
:30/:30 Side Pillar
then…
5 sets
3 Snatch High Pull
2 Muscle Snatch
1 Power Snatch
5-10-15 Shuttle
Oly
Part 1
1 Power Snatch Every 60sec x 10 sets
- start from a moderate load and build to a max for a single rep by your 10th set
rest 5mins after your final minute
Oly
Part 2
Beginning at minute 15
20 reps for time @ 85% of your best single from today
*10min Time Cap
Core Meltdown
2 rounds
400m run
30 tall kneeling hip halo
https://www.youtube.com/watch?v=4frRMFUlaFs
20 kb horn curls
https://www.youtube.com/watch?v=YzTfq9VaQKs
30 landmine sit ups (15/15)
https://www.youtube.com/watch?v=mvoAgYDccMw
20 bb reverse curls