Warm-Up: 8 min:
A. Cardio: Run/Row/Bike 400m
3xB.
b1. 10 GHD Back Extensions
b2. 10 ea Oblique KB Dip
b3. 30sec Cobra
b4. 30sec Downward Dog (After rounds, do 90 seconds of wrist mobility)
Bar Work: 15min:
4 Rounds of:
3 Rep of each Burpee Snatch-Grip Deadlift + Hang Power Snatch + OHS + Snatch Push Press with barbell only or PVC pipe.
- BAR WORK: In 10min:
Snatch Drop -MTR- 3-3-3-*3 - In 15min:
Hang Snatch -MTR- 3-2-1-1-1 - In 15min:
Mid-Thigh Block Power Clean -MTR- 3-2-1-1-1 - In 15min:
Block Push Jerk -MTR- 3-2-1-1-1 - In 10min:
Jerk Dip 3@75/120kg 3@85/140kg 3@100/160kg
FOUNDATIONS CLASS: Complete as many rounds as possible in 18 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots to 20′, 16/20 pound ball
15 Sumo Deadlift High Pull 65/95#
