WARM-UP
JUMP ROPE WARM-UP (4:00 CAP)
FLIGHT SIMULATOR
5-10-15-20-25-30-35-40-45-50 AND BACK DOWN TO 5
*IF AT ANY POINT IF THE ATHLETE DOES NOT COMPLETE THE REPS UNBROKEN ATHLETE MUST START FROM ZERO IN THE CURRENT ROUND THEY ARE IN AND ATTEMPT TO FINISH THE REPS UNBROKEN.
INTO…
2 ROUNDS
10 PVC PIPE PASS THROUGHS
8 PVC PIPE PUSH JERKS
6 BROAD JUMPS
1 ROUNDS
5 BB SNATCH DEADLIFT
5 BB SBATCH PUSH JERKS
5 BB HANG MUSCLE SNATCH
STRENGTH
3 SETS*
1 SNATCH PULL
+
1 POWER SNATCH
* ALL WORKING SETS SHOULD BE HEAVY… ABOUT 90% OF 1 REP HEAVY SNATCH.
WORKOUT
FOR TIME (20 MIN CAP)
3-6-9-12-9-6-3
HANG POWER SNATCH (115/75)(75/55)
30-40-50-60-50-40-30
DOUBLE UNDERS*
*OPTION FOR ‘UNBROKEN’ DOUBLE UNDERS
(SCORE IS TIME)
