WARMUP
2 min Bike
Into…
2 ROUNDS
12 Med Ball Ground to OH
10 PVC Pass Through
8 Alt. Groiners
Into…
1-2 ROUNDS
5 PVC Snatch Deadlift
5 PVC High Hang Muscle Snatch
5 Med Ball Thruster → 5 Wall Balls to Target
Into…
600/500m Time Trial (this is a time trial to see if the Bike can be completed in less than 1:00)
STRENGTH
EVERY 1:30 x 5 SETS*
1 Hang Squat Snatch
+
1 Snatch
+
1 Overhead Squat
*Start Light-Moderate and build to Moderate+.
(Score is Weight)
WORKOUT
EMOM x 20 MINUTES
MIN 1 – 600/500m Bike
MIN 2 – 1 Snatch (Athlete Choice, Heavy)*
MIN 3 – Max Wall Balls (20/14)
MIN 4 – Rest
*Athletes chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Only use heaviest weight successfully lifted towards score. Each pound = 1 Rep.
(Score is Total Reps of WB + Heaviest Weight)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Barbell Quad Smash
3-5 PVC Floor/Bench Pec Stretch w/:05 Hold*
*Lie on a bench or the floor. Place hands in the Deadlift grip (or wider) on the PVC. Staying braced, take PVC slowly behind head to stretch the pec muscles. DO NOT use a barbell.
(No Measure)
