Games are won by players who focus on the playing field not by those who eyes are glued to the scoreboard.
Primer: 3 Minute Bike | On The Minute x 3 – 10 PVC Pass Throughs, 10 PVC Overhead Squats (get more narrow each set)
Barbell Warm Up: 5 Muscle Snatches | 5 Snatch Grip Push Press | 5 Snatch Balances | 5 Power Snatches x 2
Strength: 1 Power Snatch + 3 Overhead Squats
10 Minutes to build to a moderate set of 3
WOD: “Dead Space” 5 x On The 5
7 Power Snatches @ 135/95
15/12 Cal Bike
7 Overhead Squats @ 135/95
15/12 Cal Bike
Performance @ 115/75 | 15/12 Cal Bike
Fitness @ 95/65 | 12/9 Cal Bike
Fit Light: @ 65/45 | 10/8 Cal Bike
Bonus:
Back Squats On The Min
On The 0: 9 @70%
On The 2: 7 @77%
On The 4: 5 @84%
On The 6: 3 @89%
On The 8: 1 @96%
On The 9: 1 @ 99%
On The 10: 1 @102%
On The 11: 1@ 105%
On The 12: 1 @ 108%
Based off of 5 RM
Body Armor: 3 x: 16 DB Front Rack Step Back Lunges (front foot elevated) | :30s DB Hollow Hold (arms straight Up