Date: Friday, June 7th
Warm-Up & Mobility: coaches choice
Skill Warm Up: 3 x 5 Tic Tocs on the Rings (Modify with 10s Roly Polys)
Strength: Snatch High Pull + Power Snatch EMOM for 8 Minutes
*6 Minutes to warm up to starting weight.
Super Set: None
Conditioning: “Melon Popper”
E2 min for 12 min
5 Power Cleans 65/95/135
10 DB snatch Alt. 15/30/45
15 Wallball 10/14/20
Coaching Notes:Shoot for about 30sec rest each round. On the cleans, weight should be light enough to go relatively quick, even if you need to rest at the bottom before starting off your next rep. Keep the barbell close and make sure to receive the bar with soft knees and high elbows. Push to go unbroken on the other two movements.
Cash Out: 4 Minute AMRAP:
10 DB clean and press
10 knee raise/ T2B
HPT: 12 barbell bicep curls EMOM for 4 minutes