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Warm Up:
5 squats with a press out
5 snatch high pulls
5 snatch balance
5 power position power snatch + overhead squat
Strength Metcon:
A. Every 2min until failure
Back Squat 7 reps
Level 1 (RX) begins @185/125
Level 2 (intermediate) @135/95
Level 3 (Beginner) @75/55
B. 15min Build to a 2RM Power Position (High Hang) Snatch
Warm Up:
10 arm circles forward
10 arm circles backwards
10 heidens
5 clean high pull
5 hang power clean
x2-3 sets
Foundation:
A. Accumulate 4min in Handstand Hold *if you hold :15 then you have 3:45 to make up
B. Seated Z Press 4 sets of 7 reps every 1:15 x5
Warm Up:
:15 single arm DB hold overhead
50ft ducks walk
5 empty bar bench press (que shoulder blades together at
set up of the bar on the bench)
x2-3 sets
Foundation:
A. Every 1:15 x5
5 Close Grip Bench Press
WOD
Level 1 (RX)
20 single arm DB Thrusters 50/35
20 Alternating DB Snatch 50/35
4 rounds for time
Warm Up:
:15 hollow body hold bent knee
:15 arch hold
:15 dead hang
10 pass throughs
x2-3 sets
Foundation:
A1.) Single Arm Heavy KBS 5×7/7; rest :30/:60
A2.) V-up 5×15; rest :60s
Warm Up:
5 candle sticks
10 heidens
5 broad jumps
10 sit ups
x2-3 sets
Skill:
A. Find max box jump height
Warm Up:
:15 DB hold over head R/L
:15 DB high pull R/L
:15 dead hang from bar
5 perfect hollow to arch kips
x2-3 sets
Skill:
A. EMOM 10min 7-8 Kipping pull ups
Warm Up:
5 strokes rower arms only
5 strokes rower legs only
5 hang power cleans empty bar
10/10 thorax rotation
x2-3 sets
Strength:
Work up to a heavy 3RM Hang Power Clean
*athletes will have 15min to work to find this.
