ALL:
A. Power Snatch: EMOM x 10 x 3 reps at 60-65%
B. Running clock
50/40 cal bike
Rest til 5 min mark
21-15-9
Cal Row
GHD SItups
Rest til 12 min mark
Max cal bike in 5 minutes
Rest til 20 min mark
1 min max t2b
1 min max DB Snatch 70/50
1 min Single arm db OH Lunge (alt legs) ^
Rest 2 minutes x 3 rds (of the 1 min stations)
– modify weight accordingly
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BECOMPLETE:
1. staggered foot barbell Hip thrust x 8 reps each side x 3 sets
2. Pendlay Row x 10 reps x 3 sets
3. Db SA row x 8 reps each side x 3 sets each side
4. (A) Banded high pull x 15 reps
5. (B) db hammer curl x 10 Reps
6. (C) pvc dislocate x 12 Reps
4x through A,B, and C
7. Crossover Symmetry protocol