A. GENERAL (6:00)EMOM 61- Shuttle jogs2- Walking Lunges + twist3- Light DB Death March / Unweighted
B. Specific (6:00)
2 rounds10 Hollow rock 10 Good mornings, empty bar10 Deadlifts, empty bar----5 Deadlifts @ lightly loadedBegin “working” sets
C2. Specific (3:00)5 SIngle DB thruster (holding opposite ends)5 Single DB Hang snatch (holding Opposite ends)----5 Double DB Thrusters3 Double DB hang snatch
TC: 18 minutesScore Weight
Scaling OptionsBeginner6 x 7
IntermediateAs written
For total Reps
3-2-1 minutes of- Thrusters @ 50/35lbs x 2- Hang DB Snatch @ 50/35lbs x 2
TC: 12 minutesScore: Total RepsKG: 22.5/15
Scaling OptionsBeginner- Thrusters @ 25/15 lbs x 2- Alternating DB hang snatch @ 25/15lbs x 1
Intermediate- Thrusters @ 35/20 lbs x 2- Hang DB Snatch @ 35/20lbs x 2
3-5 sets8/8 side lying clam raises25/25' Banded monster walk
Glute Accessory