Monday, July 15th 2024

WARM UP – rower

2x

7/5 cal row

7 Kip Swings (Rd 2 kipping Straight leg raises)

10 air squats (rd 2 wall balls)

MOVEMENT/MOBILITY – barbell, PVC

1:00 child’s pose, hands supinated under bb

1:00 v-sit, hands on bb in front, walk hands side to side

8 lateral lunges, slide straight leg foot towards other foot to stand

8 curtsy lunges

*grab PVC

10 Pass Throughs

5 Snatch Balances

5 Sotts Press

5 High Hang Squat Snatch

*grab Barbell

5 Slow Motion Snatch Pulls

5 Muscle Snatch

3 OHS

3 Hang Snatch

STRENGTH

Every :90 x 7 Sets

1 Power Snatch + 1 Hang Snatch (preferably squat but power ok as well)

*build across sets

GET FIT

5 Sets (19min)

AMRAP – 2

12/9 cal row (Rx+15/12)

12 TTB (Rx+15 T2B)

Max Rep Wall Ball (20/14) (Rx+30/20)

2min rest b/t

*score is wallballs

NOTES Athletes need to walk 100m during rest period. Be aggressive with your row pace, try to be done by :45 mark. TTB should have no more than 1 break.

MODIFY TTB – 8 reps – T2 Rings or Knee raises