1 set of 10 pass throughs 10 around the world 15 OHS 16 OH walking lunge
Snatch warm up
Every 2 minutes, for 14 minutes (7 sets) of: Snatch Deadlift + Snatch from 2″ Below the Knee
Keep the snatch deadlift slow and controlled – I want to see a 3-4 second smooth ascent, paying attention to your weight distribution and positioning throughout the ascent to the hips; then back the barbell down to 2″ below the knee and pause for a count of "one one-thousand" and snatch. Build to today’s heavy over the course of the seven sets, but do not deviate from the tempo prescription.
20 min cap
Metcon (AMRAP - Rounds and Reps)
Four Rounds for time of: 500 Meter Row *Front Squat* 15 Bar-Facing Burpee 18 C2B Pull ups
10 inch worm to press up 15 med ball cleans 10 wall ball toss over the pull up bar with back facing the pull up bar. Ball starts from the floor, focus is to achieve full extension at the top and pop that ball over the pull up bar.
Clean and Jerk Warm up.
Clean and Jerk
Every two minutes, for 6 minutes (3 sets): 2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%
Every two minutes, for 6 minutes (3 sets): 1 Clean Lift-Off + Clean + Jerk @ 75-85%
Every two minutes, for 6 minutes (3 sets): Clean & Jerk @ 85-90%
For time: 4 Rope Climbs 12 Hang Clean & Jerks (205/135 lbs) 3 Rope Climbs 9 Hang Clean & Jerks 2 Rope Climbs 6 Hang Clean & Jerks