Mobility/Warm-up
joints/10’s
Trap Smash x 60 seconds per side
and then . . .
Pec Smash x 60 seconds per side
and then . . .
Banded Hip Distraction x 60 seconds per side, pulsing x 5 reps every 15 seconds
Strength/Skill
Every 2 minutes, for 10 minutes, complete:
3 Narrow Grip Overhead Squats @ 4211
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 3 reps
(pause for 2 seconds in the bottom position after each snatch balance)
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
High Hang Snatch x 3 reps @ 45-55%
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
High Hang Snatch + Hang Snatch @ 55-60%
Metcon
Time Trial
1 mile benchmark
Accessory Work
3×15 GHD sit ups