03.15.19

Warmup

3 Rounds, not for time:
10 Squat Thrusts
30’ Bear Crawl
10 Hang Power Snatch – Unloaded Bar
10 Squat Thrusts
30 Single Unders

Mobility

Lax Ball smash forearms – 1 min per side
Lax Ball smash foot arches x 1 min per side
90 sec Kneeling Calf/Achilles Smash with foam roller
Wall Shoulder Opener Drill – 30 sec with arms in line with shoulders, 30 sec with arms wide, 30 sec with hands in diamond on wall.
Medball/PVC Thoracic Opener – 1 min

Specific Warmup

With an 18 min running clock

3 sets with pace per set:
10 Shuttle Sprints
4 Pull-ups
4 Bar Facing Burpees
10 Banded Face Pulls

1st set: 80% 2nd set: 90% 3rd set: 95% (FASTER than your initial starting pace!)
After completing the 3 sets of the above, perform 3 sets of (resting as needed):

Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Behind the Neck Snatch Grip Push Press x 3 reps
Hang Power Snatch x 3 reps
Power Snatch from Below Knee x 3 reps

IF GOING Rx – Use these loads for this complex
*Set 1 – Empty Barbell
*Set 2 – =75/55
*Set 3 – 95/65

Metcon

19.4
For time under a 12 min cap

3 rounds of:
10 Snatches
12 Bar-facing Burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 Bar Muscle-ups
12 Bar-facing Burpees

P (open as Rx) – 95/65
L (open as Scaled) – 65/45, Chin-over-bar Pull-ups, may step over bar on the burpees
F – 65/45, Jumping Pull-ups, may step over bar on the burpees

Masters 55+:
Men Snatch 65 lb., perform Chest-to-bar Pull-ups
Women Snatch 45 lb., perform Chest-to-bar Pull-ups

Scaled Masters 55+:
Men Snatch 45 lb., perform Jumping Chest-to-bar Pull-ups, may step over bar on the burpees
Women Snatch 35 lb., perform Jumping Chest-to-bar
Pull-ups, may step over bar on the Burpees