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Dynamic Warm Up (7 mins)
Hamstring/Adductor Rolling on the Box
Odd- 3 Deadlifts @80%
Even- 3 DB Weighted Step Ups (each Side)
15 Minute AMRAP
10 Toes to Bar
10 Box Jump
10 Alternating SA Snatch (50,35)
Level 2- (40,25)
Level 1- (30,15)
1. On the snatches, practice transfering the db on the way down and using the touch and go method.
2. Minimizes the points throughout a round where you take rest breaks. Ex quick transition from toes 2 bar to box jump to snatch and only allow yourself a quick break each round to re-chalk before hitting t2b
3 Rounds of
30/25 Cal Ski
50ft HS walk
ADV – 100ft