Successory 3 sets
10 Dumbbell Front Foot Elevated Lunge (really let the front knee move forward) (5 each side)
24 Kettlebell Side Bends (HEAVY) (12 each side)
2x 2 Wall Walk + :10 Handstand Hold + 50ft Double Dumbbell Overhead Carry
Pressing Snatch Balance
3 Pressing Snatch Balance @ 5/10 RPE
3 Pressing Snatch Balance @ 5/10 RPE
3 Pressing Snatch Balance @ 5/10 RPE
3 Pressing Snatch Balance @ 5/10 RPE
Snatch Push Press + Overhead Squat + Snatch Balance
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 60% 1 RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 65% 1 RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 70% 1 RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 75% 1 RM Snatch
Snatch Balance
6 Minutes (Every minute on the minute)
Min 1: 1 Snatch Balance @ 78% 1 RM Snatch
Min 2: 1 Snatch Balance @ 80% 1 RM Snatch
Min 3: 1 Snatch Balance @ 82% 1 RM Snatch
Min 4: 1 Snatch Balance @ 85% 1 RM Snatch
Min 5: 1 Snatch Balance @ 88% 1 RM Snatch
Min 6: 1 Snatch Balance @ 88+% 1 RM
Snatch Pull + Jump Complex
3 Snatch Speed Pull Singles @ 95% 1 RM Snatch
3 Snatch Speed Pull Singles @ 100% 1 RM Snatch
3 Snatch Speed Pull Singles @ 100% 1 RM Snatch
*3 Jump Complex (1 Broad Jump Straight into 1 Vertical Jump) after each set.
Metcon (16 min cap each set)
Teams of 2:
2 sets:
100 Wall Balls (20/14)
200 Double Unders
30 Bar Muscle Ups
200ft Handstand Walk
10 Legless Rope Climbs
-rest 5 minutes b/t sets-
*Split all reps as desired
Individual Version:
2 sets:
50 Wall Balls (20/14)
100 Double Unders
15 Bar Muscle Ups
100ft Handstand Walk
5 Legless Rope Climbs
-rest 5 minutes b/t sets-
Scaled:
Teams of 2:
2 sets:
80 Wall Balls (20/14)
160 Double Unders
20 Bar Muscle Ups
120ft Handstand Walk
6 Legless Rope Climbs
-rest 5 minutes b/t sets-
*Split all reps as desired
Individual Version:
2 sets:
40 Wall Balls (20/14)
80 Double Unders
10 Bar Muscle Ups
60ft Handstand Walk
3 Legless Rope Climbs
-rest 5 minutes b/t sets
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