Dynamic Warm Up – Mobility Prepare for..
15 Minute EMOM
2x Hang Power Snatch
B: Skill – Toes-to-Bar
AMRAP-3 T2B (come off the bar approx. 3 reps BEFORE failure), rest 10 seconds.
AMRAP-2 T2B (come off the bar approx 2 reps BEFORE failure), rest 20 seconds.
AMRAP T2B (go to failure), rest 30 seconds.
AMRAP T2B (go to failure).
– Change to hanging knee raises (must be above parallel).
– Toes to rig
Cool Down 5 min Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats. Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.