A. General
10/8 cal Row/Bike/Ski or 200m Run @Easy
25’/25′ Single arm OH Carry
20 Seconds/side PNF lat stretch on floor
B. Mobility
Foam roller wall slide
10 repetition slow and controlled
https://www.youtube.com/watch?v=VUOVGr8cao0
C1. Specific (Pre rope climb
2 sets
-7 Banded W-Y
-7 Banded T pull aparts
-7 Ring rows + pause
C2.Specific (Pre Metcon)
2 sets
3-5 Snatch drops (footwork, no bar)
3 Hang snatch high pulls
3 tall snatch
3/3 Back rack lunges
3 Bar facing burpees
* https://youtu.be/JLDOSpKruvo
EMOM 8minutes
1 Legless rope climb + 1 Rope climb
Score: For quality
Scaling option
Beginner
2 Floor rope climbs + 5 Rope hang Strict high knees
Intermediate
1-2 Rope climbs
COMP
For quality
5 Legless Rope Climb
10 Rope Climb
Every 3 minutes for 9 minutes
5 Hang Snatch 135/95lbs
10 Back rack lunges 135/95lbs
12 Bar Facing Burpees
KG: 60/40
Scaling options
Beginner
5 Hang snatch @moderate
10 Back rack lunges @Hang snatch weight
6-10 Bar Facing Burpees
Intermediate
5 Hang snatch @95/65lbs
10 Back rack lunges @95/65lbs
12 Bar Facing Burpees
COMP
Every 3 minutes for 9 minutes
15/10 Cal Ski
150′ D-ball Carry
10 Bar Facing Burpees
5 x 20 Band pull apart
Simply keep your shoulders far from your ears
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