WARM UP
Every 30 sec/ 5 rounds: 5 Cal on Bike
Mobility: Shoulders, Hips, OH Position, Hamstrings
3 Rounds:
5 Barbell behind the Neck Push Press
5 Barbell OHS
10 Barbell Good Mornings
STRENGTH
Snatch
7×1
*Every 90s
*No prescribed weight
MET-CON
For Time (15-17 min cap)
2 Rounds:
30/24 Cal Bike
30 DBL KB Deadlift @32/24 kg
15 Ball GHD Sit Ups
15 Hang Power Snatch @52.5/35 kg
OVERTIME
Strict Press
5 x 1
*Use a weight slightly heavier than what was used on the 28th of January.
*Maintain same weight for all 5 sets.
*Sets every 90s
Open Specific (Single modality)
30 Overhead Squats for time
@60/42.5 kg