Warm Up
EMOM 7 mins
-3 EB Hang Squat Snatch
-3 Sit up to Straddle
-3 Ring Row / 3 Divebomber push up (alternate)

MOB
Shoulders w/ band, roll it all out, lax ball T-spine

COMPETITION TIME
Today's goal is to train competition scenarios, focusing on speed in both movements and in transitions. 


#1 - Teams of 2 - AMRAP 5 Mins
5 Hang Snatch (95/65)
5 Burpees
THEN
5 mins to find 1RM snatch

#2 - Teams of 4
3 rounds, 3 minutes each
100 Double Unders
THEN
Max Squat Cleans with reaming time (weight increases per round)
M - 135 --> 155 --> 185
F - 85 --> 105 --> 135
One athlete may work on double unders at a time, one M and one F athlete may work on squat cleans at a time
 

#3 - Teams of 2 - For Time - one athlete works @ a time
60 CALORIE ROW
30 BURPEE BOX JUMP OVERS (24/20)
40 CALORIE ROW
20 BURPEE BOX JUMP OVERS
30 CALORIE ROW
10 BURPEE BOX JUMP OVERS
*W/ REMAINING TIME MAX CALORIE ROW*
Each cal rowed deducts one second from total time

#4 - (Time Permitting) - AMRAP 9 mins
100 Double Unders
50 HR Push Ups
25 OHS (95/65)
While athletes are completing the above (may switch at any time), another team member will be doing american KB swings (53/35) for max reps.
Score is total reps of the AMRAP plus 50% of total reps of KB swing
 

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