Saturday, May 26th, 2018


A) Warm Up

:30 Seconds
Easy Row
Active Spidermans

Med Row
Push-up to Down Dog

Fast Row
Active Samson


Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 3
BHN Push Press @ 75%


3 RFT:

3 Min Amrap: Calorie Row
2 Min Amrap: Power Snatch 95/65
1 Min Amrap: Pull-ups
Rest 2:00

Athletes will work for six minutes straight  before resting for two. Each round is scored separately as total reps. To make it simple, athletes can keep a running count from movement to movement. The weight on the barbell should be something that athletes are capable of competing 15+ repetitions when fresh.