Warm Up : (10 Minutes)
Run 200 Meters then,
Grab an Empty BB:
5 Muscle Snatches
10 Reverse Lunges in Place
5 Hang Power Snatch
10 Air Squats
5 Power Snatch
10 Sit-ups
5 OHS
10 Supermans
Mobility : (5 Minutes)
Foam Roll Adductors x 10 passes
each + 5 Roll-over to split Stretch
– Foam IT Bands x 10 passes each
Strength : (15 Minutes)
3 Rounds of:
1a) DB Split Squat, Front Foot Elevated
on 45# Plate x 6-8 ea. Rest 30s.
1b) Bent-over rear lateral raises x 10-
15. Rest 30s.
1c) L-Sit x 10-20s. Rest 30s.
Metcon : (25 minute cap)
For total time:
Run 800m
21 T2B
21 Hang Power Snatch – RX (95, 65)
Rest 3:00
Run 600m
15 T2B
15 Hang Power Snatch
Rest 3:00
Run 400 Meters
9 T2B
9 Hang Power Snatch
L3: (75, 55)
L2: (65, 35) (Knee Lifts)
L1: (55, 25) (Knee Lifts)
Accessory : (5 minutes)
Worlds Greatest Stretch x 20-30s each
pose