9.23.2021
Warm-up
[3:00-10:00]
7:00 Minute AMRAP
1:00 Choice Cardio - easy/mod pace
10 Alternating Step-Ups
10 Thoracic Twists in Squat Position
10/10 SA DB Upright Rows
10/10 SA DB Press
Specific Prep
[10:00-18:00]
Snatch PREP
5 Snatch Grip RDL
5 Snatch High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
Toes to Bar PREP
5 V-Ups
5 Kip Swing
5 Hanging knee Raises
5 Toes to bar
Metcon
[20:00-55:00]
Mario & Luigi (Time)
Teams of 2
For Time:
1810m Row (accumulated together)
Straight Into:
16 Rounds, (you go I go)
9 Power Snatch 75/55#
11 Toes to Bar
Open/RX+: 95/65#
CC: PUSH/THRESHOLD
Time Cap: 35:00
Mario & Luigi (BUILD) (Time)
Teams of 2
For Time:
1810m Row (accumulated together)
into:
16 Rounds, (you go I go)
9 Hang Power Snatch @ 65/45#
11 Sit Ups
Cool Down/Stretch
[55:00-60:00]
60sec/60sec Scorpion Stretch
30sec/leg Single Leg Forward Fold
2min Prayer Stretch
Accessory Work
Metcon (Time)
4 Sets, for Quality
100ft Dual KB Front Rack Carry
100ft Hand over Hand Rope Sled Pull
20 Weighted Calf Raises
Load: Choice
Conditioning EXTRA
Metcon (Time)
Run 800m x 4 Rest 2:00
Run 1 Mile x 1 Rest 3:00
Run 800m x 2 Rest 2:00
