“If you accept the obstacle and work with what you’re given, an alternative will present itself.” – Marcus Aurelius
Primer: Theraband Protocol
3 Rounds: 30 Seconds of the following:
Active Spiderman | Strict Pull Ups | Ring Dips | Overhead Squats | Arch to Hollow to V-Up
Technique: 3 x Pause Hang Power Snatch + Pause Overhead Squat + 3 Sots Presses
Strength: Hang Power Snatch + OHS x 6
Conditioning: Inverted: AMRAP 5
10 Bar Muscle Ups
12 Bar Facing Burpees
Rest 3 Minutes
3 Rounds For Time:
10 Snatches @ 95/65
12 Bar Facing Burpees
Performance: 10 C2B + 10 Ring Dips replace BMU | Snatches @ 95/65
Fitness: 10 Pull Ups + 10 Ring Dips replace BMU | Snatches @ 75/55
Fitness Light: 10 Jumping Pull Ups + 10 Push Ups replace BMU | Snatches @ 65/45
Back Squat – HS, 3×3, 65%x5, 70%x5
Hang Power Clean + Power Jerk – 60%x2+1, 65%x2+1, 70%x2+1, 75%x2+1×3
Russian Twist – 3 x 30