Call us now 540-412-8417

Monday 19 February

Warm Up

30 cal  row buy in

2 Rounds

5 ring rows

10 scapula pull ups

5 Air Squats

5 Back Squats with 45/35

5 OHS with 45/35

then

3 X Snatch Progression (HS/HSK/Snatch from ground) 45/35

 

A) Muscle up test

AMRAP 1:00

Benchmark

*scale would be testing your ring dips/M/U progression

 

B) Conditioning (20 min cap)

30 chest to bar pull ups

50 Thrusters (65/45) (55/35)

70/50 cal row

-4 min rest then directly into

 

C) Pausing Snatch from pos 2

Every 1:30

2 Second Pause at knee

2x2 70%

2x2 75%

2x2 80%

*scale is snatch balance/OHS/or power snatch

 

D) Back Squat

EMOM x 5

5 Back Squats at – 70%



Request Information Now!