Primer: 400M Jog then 1 Minute Spiderman on each side |
7 Minute for Quality:
Inch Worm to Push Ups | 15s Barbell Death March | 10 Pendlay Rows | 10 Tempo Air Squats
Oly Technique Work
5 Tall Snatches + 5 Snatch Balances
4 Tall Snatches + 4 Snatch Balances
3 Tall Snatches + 3 Snatch Balances
2 Tall Snatches + 2 Snatch Balances
1 Tall Snatch + 1 Snatch Balance
20 Questions – For Time
20 Power Cleans @ 115/85
20 Thrusters
20 Push Press
20 Hang Power Snatches
20 Overhead Squats
20 Front Squats
*EMOM – 5 Burpees
Time Cap* 15 Minutes
Bulletproof Shoulders:
25 Deadlifts @ 115/85
30 Single Arm DB Overhead Lunges (left)
25 Front Squat @ 115/85
30 Single Arm DB Overhead Lunges (right)
25 Push Press @ 115/85