Warm-up
Teams of 2 –
50m buddy carry each– switch at the 100m mark and carry back to the box.
100m sled push (out to the 200m with one partner on the sled at all times. leave the sleds there.
100m buddy carry back in – switch at the 100m
Goat
Spend 15 minutes mobilizing or working on the technique of your goat
Oly
Tall Snatch (10 minutes)
3-3-3-3-3 -Keep it light
The tall snatch is simply the third pull of the snatch. It is begun with the lifter standing tall with no bend in the knees; some coaches will start the movement with flat feet and others on the toes. From this tall position, the lifter begins transitioning the feet from the pulling to receiving positions while pulling under the bar aggressively to receive it in the overhead squat position.
Partner WOD
15 minute AMRAP
20 ft Rope Climb
200m Sandbag Run (4/3)
-One person works at a time.
Ca$H Out
4 Rounds with a Partner
10 Bodyweight Bench
20 GHD sit-ups
Scale to a weight where you can get the first 10 in no more than 2 sets.