DATE

2022/06/25 SATURDAY | 108 COMPETE

WARM-UP
2 Sets:
10 Alternating Spiderman stretch
10 Leg swings/leg (across body)

1 Set:
:20 Row, bike, skierg
10 Wall-ball front squats (14/20 lb)
10 Sit-ups
5 Dumbbell deadlift/arm

1 Set:
:20 Row, bike, skierg
10 Wall-ball push press (9/10 ft) (14/20 lb)
10 V-ups
5 Dumbbell sumo deadlift high pull/arm

1 Set:
:20 Row, bike, skierg
10 Wall-ball shots (9/10 ft) (14/20 lb)
10 GHD sit-ups to parallel
10 Alternating DB muscle snatch

1 set:
:20 Row, bike, skierg
5 Wall-ball shots (9/10 ft) (14/20 lb)
5 GHD Sit-ups
10 Alternating DB snatch

POWER
Deficit Power Snatch (1 Rep-Max of Snatch)
3 x 3 @ Up to 60%

Snatch Pull + Squat Snatch (1 Rep-Max of Snatch)
2 x 2+2 @ 50%
2 x 1+2 @ 60%
2 x 1+1 @ 70%
2 x 1+1 @ 75%
2 x 1+1 @ 80%

METCON
AMRAP 25 w/ a partner:
50 Calories
50 Dumbbell snatches (35/50 lb)
50 GHD sit-ups
50 Wall-ball shots (14/20 lb) (9/10 ft)
– Use any machine available for the calories.

ASSCESSORY
5 Sets for quality:
10 Single-leg DB Romanian deadlifts/leg
15 GHD back extensions