WARMUP: 7min:
1000m Row
10ea Pass throughs w/ shoulder up & shoulder down
10ea Way Around the Worlds
PVC Sn Drill on Coaches Call
10-20 PS w/ 5-10sec holds at bottom and top
In 5min:
Bar Technique in 10min:
Dead+HHMC+FS+Press+PP 5ea
MC+HPC+DFS+RPress+RPP 3ea
PC+HC+PJ+Jerk 3ea
3 Pos. Clean (Pull & Squat) + 3 Pos. Push Jerk (Land) 1ea
STRENGTH: In 15min
Front Squat 5×3/RFH
METCON: Running Clock: Score:
In 5min:
Run/Row 1000 meters
“Goal=sub3:30”
Rest 3min
In 5min
100 Pull Ups
“Goal=sub3:30”
Rest 3min
In 5min
[15 Double Unders on the min.
1x Barske Power Snatch + Hang Snatch + Snatch @ 95/135lbs/ Scale 95/65lbs)
“Goal=7 rounds”]
Score: Run, Pull Up Time, & Total Snatch Reps.
