Warm-up:
Weakness: 100 Single Unders + 100 Double Unders
-then-
3 Rounds NFT:
10 Thoracic spine medball extensions
10 Slow wall facing medball OHS
10 Medball ground to overhead
* May use 10/5 kg plate instead of medball
Skill:
Snatch
Metcon:
3:00 AMRAP
Wallball shots 10/6kg
3:00 AMRAP
Box Jumps 60/50cm
3:00 AMRAP
Snatch 50/35kg
3:00 AMRAP
Mountain Climbers
*No rest between AMRAPS
*Your legs will be fried before snatches, get under the bar fast
*Aim for 10-15 Snatches
*Give everything you have left on those mountain climbers
Competitors:
3 x 0:10 (20/10 kg plate) HSPU Negative (Warm-up)
Work on ankle mobility before you start.
EMOM 10:00
Odd: 1 Strict + Kipping HSPU (Choose reps)
Even: 10 Alternating Pistols
*Next week we will add more reps so write the number down.
3 x 0:30 Toes to wall HS Hold
3 x 0:30 Heels to wall HS Hold