Every 7mins x 4 Sets
A. 12 Barbell or DB Hang Power Snatch 6/arm
B. 10 Barbell or DB Front Rack Lunge
C. 12-20 Cal Row
D. 10 Burpee Box Jump Step Down
E. 12 Barbell or DB Thruster
Rx Loading -
Barbell option 95lbs/65lbs
For Time
400m run
30 KTE
15 power cleans 95/65
15 shoulder to overhead
400m run
20 KTE
10 power clean 115/75
10 STOH
400m run
10 KTE
5 Power clean 135/95
5 STOH
Accessory
2x
10/10 SL Leg Raise
10/10 Dead bug leg lowering
10/10 SL RDL
10/10 Poliquin Step ups
2x
10/10 Walking KB RDL
10 Swings
5/5 Kickstand Goblet Squat
5/5 Rotational Press
3x (score load)
2x
6-8/each leg KOT split squat
10 ring bicep curl
10 pillar to plank
Oly
Every :90x 5
Clean pull
2 power cleans
3 below knee hang power clean
Then
Every :90 x 5
Snatch pull
2 power snatch
1-2x use as warm up
2:00 Steady Row
10/10 SL RDL
20 Plank to hand toe touch
5/5 pistolsSL sq to target
3-4x
6 KB SDHP
7 KB American Swings
8 KB Taters (hinge swing directly into a squat
2x use as warm up
10 Db upright row to Press (light)
10 DB Pull Overs (on floor)
:20-:30 Dead Hang hold
2x
20 Banded pull aparts (focus on retraction and protraction)
5/5 1/2 Kneeling Windmill
Mini WOD Get moving. . .
10 Turkish Sit ups
10/15 calories bike or row (10 on bike, 15 on row)
50 m farmer carry
15/20 calories
20 box step downs (focus on eccentric)
50 m farmer carry
20/25 calories
50 m farmer carry