BUILD

PURPOSE: All Body Build

WARMUP:

800 m Run Outside

3 x ( 20 x Banded Pull Aparts / 100ft Farmer Carry/ 10 x Plate G20)

 

MAIN EVENT

7 rounds FT

10 x Alternating DB Snatch @50/35 lbs  (RX+ @60)

10 x Burpee

100ft Overhead Walking Lunge with 45/35/25 or 15lb Plate

10 Pull Ups

 

TRAIN

 

WARM UP

Mobility

5 Min Bearcrawl Relay Race. 3/4 Players per team. 5 Minute running clock Forwards forwards, backwards backwards

MAIN EVENT

7 Min Blocks. YGIG AMRAP with Partner. Short Sprint Mentality. Be aggressive. Player 2 Should be ready to go as soon as player 1 finishes.

 

Block 1

10 Cal Ski + 10 Air Squat + 10 Burpee

Block 2

5 x Box Jump Over + 10 x Sit Up+ 100m Sprint on Skillmill

Block 3

20 x Shoulder Tap + 20 Mountain Climber + 200m Row

Block 4

20 x Prisoner Jump Squat +20 x Russain Twist+  10 Cal Bike

 

 

 

COMPETE

5 Mins Cardio
+
Lower and Upper Flow
+
2 Rounds
Snatch Prep

A. Build to a Moderate Touch and Go Triple in the Snatch

B. For total time:
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

LAUNCH

MECHANICS

90s Each 

Run / Ski / Hollow Rock to Cobra Rolls (RollyPollyOllys!)

STRENGTH / SKILL

5 sets
1 Eccentric Handstand Push Ups
Hold – 5s descent onto Abmat
(Sub Single Arm Seated Strict Press)

30s Sled Push Between

CONDITIONING:

12 Min AMRAP
8/8 DB Single Arm Snatch
25ft OH Waiter Walk (each arm)
12cal Ski

12 Min AMRAP
8 Box Jump Overs
10 Single Leg Squats (on box)
.15m Sprint Run

 

LIFT

 

ARMS RACE