A. GENERAL (4:00)
2 rounds
30 sec shuttle runs*
6 Beat Swings
12 Hollow Rocks

* If possible have athletes run in a way that gets them to the rig on the run back

B. MOBILITY / ACTIVATION (3:00)
2 sets (1st set unweighted, second set weighted)

Holding Medicine ball between feet:

6 Scap pull ups
6 Med Ball Hollow ups

C1. SPECIFIC (7:00)
Advanced & Intermediate:
- Weighted beat swings
- Practice bar muscle ups or kipping C2B without weight
- Practice with weight

Beginners:
- 5 Scap pulls ups with band (focus on keeping the body rigid despite the band)
- Find appropriate bands for working sets.

C2. Specific (8:00)
Snatch
5 Power snatch, empty bar
3 Power Snatch, weight 1
2 Power Snatch, weight 2
1 Power Snatch, weight 3
---
Running
30 sec static A Skip
30 sec static butt kicks

Weighted Bar Muscle ups
5 x 3
- Or-
Weighted Kipping C2B
5 x 3

-Rest 1:30 between sets (or E2MOM)-

Score: Weight or Reps
TC: 10:00
KG: N/A

Scaling Options
Beginner
Strict band assisted pull ups

Intermediate
Unweighted Kipping pull ups or C2B

For Time
Run 400m
15 Snatches 95/65 lbs
Run 400m
10 Snatches @ 135/95 lbs
Run 400m
5 Snatches @ 155/105 lbs

Score: Time
TC: 15 minutes
KG: 43/30, 60/43, 70/50
(Beg: Light, across
Int: 35/25, 50/35, 60/40)

Scaling Options
Beginner
Jog/Walk 200m
Snatches @ light, across

Intermediate
Snatches @ 75/55, 115/75, 135/85

Side bend lat pull in, hard band
5 x 10/10

Goal: Pulling Accessory