WARMUP (20):
3 Rounds Not For Time
3:00 Minutes Banded Walk (Odd Object)
15 Glute Bridges on Bosu Ball
10 Reverse Hypers
3 Rounds Not For Time
3:00 Minutes Banded Walk (Odd Object)
15 Glute Bridges on Bosu Ball
10 Reverse Hypers
OLYMPIC TECHNIQUE (15):
2 RM and 1 RM High Hang Muscle Snatch From Blocks (Soft Touch)
7 Minutes to Build to a Heavy:
1 Segmented Snatch High Pull +
1 Hang Snatch
2 RM and 1 RM High Hang Muscle Snatch From Blocks (Soft Touch)
7 Minutes to Build to a Heavy:
1 Segmented Snatch High Pull +
1 Hang Snatch
STRENGTH & CONDITIONING (20)
7 Minute AMRAP
7 Calories Assault Bike
1 Legless Rope Climb
1 D-Ball Clean
7 Minute EMOM
1 Hang Snatch
1 Snatch
7 Minute AMRAP
1 Handstand Walk to Forward Roll
7 L-Rope-Pull-ups
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