A. General (5 Min)
30 Single Unders
10 Air Squats (2sec pause in bottom)
10/10 Banded TKEs
10 PVC Dislocates
B. Mobility/Activation (2 Min)
Rig Assisted Pole Pry
1:30-2:00 here, keep it active by shifting weight side to side, shifting hips forward and back.
C1. Specific Strength (3 Min)
8-10 Heel Elevated Air Squat, focus on slower tempo throughout (2sec down, 1-2sec up)
8-10 Heel Elevated DB Goblet Squat @ light
C2. Specific Metcon (10 Min)
@ empty barbell
5 Snatch Grip RDLs (balance focus)
5 Muscle Snatch
5 Power Snatch
5 Power Snatch @ building to workout weight
-then-
12 Air Squats
30 double-unders
5 Power Snatch @ workout weight
Heel Elevated DB Goblet Squat
E2MOM x 8
10 reps @ moderate loading across
TC: 16 Minutes
Score: Weight
Scaling Options
Beginner
3-5 reps @ technical or BW
Intermediate
As written
For Time
100 Air Squats
200 Double-unders
30 Power Snatch 115/75 lbs
TC: 12 Minutes
Score: Time
KG: 34/25
For Time:
50-60 Air Squats
100 Single Unders
20 Power Snatch @ 45/35 lbs
200 Single Unders -or- 80-100 double-unders
30 Power Snatch @ 65/45 lbs
Pull up Accessory:
Box Assisted Pullup Eccentrics
4 x 10 @ 2-3sec lower