Warm-up:
5 Laps(inside)
2×5 Wall Squats
2×10 PVC Pass Through
2×10 PVC Overhead Squat
2×10 PVC Good Mornings
Wrist stretch/mt. climber stretch
10min time limit
Strength:
1) 12min to establish a 1rep max Snatch
2) 12min to establish a 1rep max Clean and Jerk
Notes:
The Snatch can be a Power Snatch or a Squat Snatch. Same for the Clean, Power or Squat. The Jerk can be a split or a power jerk. If you can only do a push press that’s fine just get it over head.
For the warm-up and rep sequence use 3-3-2-2-1-1-1……and so on with singes till you are satisfied with your effort or time runs out.
The 12min time limit for each movement will be strictly enforced. No messing around talking about how much Burpees suck.
If you are a newbie or still working on hitting your pocket, your strength component will be:
1) 10 sets of 1 Hang Power Snatch + 1 Over Head Squat
2) 10 sets of 1 Hang Power Clean + 1 Front Squat
Conditioning:
AMRAP 12min
150m Run with, Med Ball or Slam Ball
12 Thrusters, 75#(55#)
9 Burpee Over Bar
Notes:
Med Ball/Slam Ball must start and end at your bar (excluding the first run of course).
Burpee Over Bar can be lateral or facing.