Warm-Up | Performance
Run x 200m
Ring Rows x 10 reps
Two sets of:
Dive-bomber push-up x 5 reps
Hang Power Snatch with an Empty Barbell x 5 reps
Empty Barbell Overhead Squats x 5 reps
Then…
A.
Every 3 minutes, for 15 minutes (5 sets):
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)
B.
Against a 3-minute running clock…
400 Meter Run
Max Reps of Overhead Squats (115/75 lbs)
Rest 2 minutes, and repeat for a total of four (4) rounds.
80/85/85/85/85
27/27/26/24=104
A. Ok
B. 19-19-17-17 reps 35kg
A. All sets at 75#
B. 9/10/10/10
3/5/3/3
500m row
#45 OS
A. 30/35/40/45/50
B. Run sub by 2′ no-erg bike (at 8/10 RPE)
OHS at 30
# 15/16/18/21
A. 70/75/80/80/80 kg
B. 22/23/25/18 rx