Intermediate
2 Rounds –
15 Dislocates
10 Band pull-aparts
6 Quadruped rotations / side
3 Reverse lunge sprinter step-ups / side
Strength:
Complete a set of 4 snatches with an empty bar
Complete the following every 2 minutes for 8 minutes –
4 Hang power snatches
Muscular Endurance:
3 Rounds –
8 Single arm deadlifts / arm
6 Single arm inverted rows / arm
10 Banded external rotations / arm
Metabolic Conditioning:
Complete 3-4 rounds for time –
20 Sit-ups
14 Sandbag ground to shoulder’s (7 / side)
Sandbag run x 150 Meters (papa’s)
Mobility:
Complete a seated or kneeling trap stretch for 30 seconds on each side.
Complete the neck side-bend stretch for 30 seconds on each side.
Accumulate 60 seconds hanging with toes anchored
Beginner
2 Rounds –
15 Dislocates
10 Band pull-aparts
6 Quadruped rotations / side
3 Reverse lunge sprinter step-ups / side
Strength:
Complete a set of 4 one arm snatches at a light weight
Complete the following every 2 minutes for 8 minutes –
6 One arm snatches / side
Muscular Endurance:
3 Rounds –
10 Kettlebell deadlifts
10 Inverted rows
10 Pallof presses / side
10 Banded external rotations / arm
Metabolic Conditioning:
Complete 3 rounds for time –
15 Sit-ups
14 Sandbag ground to overhead’s (7 / side)
Run or jog x 150 Meters (papa’s)
Mobility:
Complete a seated or kneeling trap stretch for 30 seconds on each side.
Complete the neck side-bend stretch for 30 seconds on each side.
Accumulate 60 seconds hanging with toes anchored
