6.7.2021
Warm-up
[3-11:00]
2 Rounds
10 PVC Pipe Passovers
10 Bootstrap Squats (Squat to stands/Russian baby makers)
8/8 SA KBS
6/6 KB Windmill
6 Alt KB Loaded Split Squat Jumps (3/side)
6 Alt Split Squat Jump for Height (3/side)
Primer
[11-20:00]
Hang High Pull + Low Power Snatch + Snatch Balance + Pause Overhead Squat (2sec)
Every 90sec x 6 Sets; building to starting percentage
Focus here is driving under the bar and feeling confident in the bottom position.
Elevate through shoulder blades
Weightlifting
[20-35:00]
Power Snatch + Hang Squat Snatch + Squat Snatch (Build to a tough set in 15:00)
This complex is meant to be completed unbroken
Segmented Snatch Deadlift + Power Snatch + Hang Power Snatch (1.1.1 x 6-8 sets; rest as needed)
** Pause 1sec at each position on Segmented Snatch Deadlift
** Focus in perfect positions each set.
Metcon
[40-50:00]
