Bar warm up
Warm up
group mb warm up
Strenght
6 rds of:
1 High hang + 1Hang Snatch + 1 Snatch…….if snatches are not for you use kettle bells
Rest as needed
Build over the course of the six sets.
Three rounds for time of:
8 Handstand Push-Ups
10ps S A Overhead Walking Lunge Steps (50/35 lbs)MW
12 Chest-to-Bar Pull-Ups/ chest must touch the bar to count as a rep for comp./ rings- bands
C. 6 min AMRAP
For time:
Row 500 Meters/ 250 m
50 Push ups/snake up or use box
Row 500 meters
Finisher
D.
Four rounds of:
15 seconds of Dumbbell Lateral Raises, moving.
15 seconds of Hercules Hold with Thumbs Facing Up, static.