Mobilize, then:
5 inchworms
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Five sets of:
3-Position Snatch
(High-Hang, Mid-Thigh, 2″ Below the Knee)
Rest 2-3 minutes
Start at 65% and build in weight based on how your snatches feel. Please hold for 1 second at the bottom position of each snatch.
and then …
Two sets of:
Snatch Pull with a 6 second descent x 2 reps
Rest 3 minutes
For max reps:
40/30 Calorie Assault Bike
Max Unbroken C2B pull-ups
30/20 Calorie Assault Bike
Max Unbroken C2B pull-ups
20/10 Calorie Assault Bike
Max Unbroken C2B pull-ups
* put total time and pull-ups on board. Once you drop from the bar, your set is complete.
Three sets of:
Banded Face Pulls x 15 reps
Rest 30 seconds
Side Plank Hold x 30 seconds per side
Rest 30 seconds