WARM UP
Set 1
10 Alternating Spiderman Stretch
10 Prone Arch-ups
10 Straight Leg Sit-ups
Set 2
20 Alternating Knee-to-Elbow in Plank
20 Hollow Rocks
20 Alternating V-ups
SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm up – Toes to Bar
In a 10 minute clock
Build to a heavy single power snatch
3-4 Sets
2 Power Snatch
4 Knee to Elbow
CONDITIONING
“DUSTER”
AMRAP 10:
5 Power Snatch #61/43
10 Strict Knee To Elbow
WARM UP
AMRAP 12′
20 Double Unders / 60 Single Unders
10 Butterfly Sit Ups
10 Cal Row/100m Run
10 Plate Ground to Overhead
SKILLS & SPECIFIC WARM UP
2 Rounds:
10 Wall Ball
5 Knee To chest
10 Cal Row
CONDITIONING
FOR TIME: TIME CAP 30′
100 Wall Ball Calorie Bike Erg
50 Knee to chest
100 Cal Row
WARM UP
3 RNFT
250mt Row/200mt Run 15 AB Mat Sit Ups 15 Superman 15 Hollow Body Rock
MOBILITY & SKILLS
Shoulder – Hips – Clean Warm Up
CONDITIONING AMRAP 25′ Buy in 100 Double Unders; Then 9 Pull Ups 9 Squat Clean #43/29 9 Kb Swing #24/16 9 Knee To Elbow 9 Facing The Bar Burpees
Warm-up:
3 minutes Jump Rope
10 Sun Salutation ; 15 PVC Shoulder Dislocate; 20 Bear Crawl;
30 Hollow Body Rock
Skills & Mobility
Squat – Push Ups – Kipping Pull Ups
3 Rounds For Time
50 Prisoner squats
40 Push ups
30 Knee to elbows
20 Burpees
10 Pull ups
