WARM UP FLOW (10 minutes)
PVC Around the worlds
PVC Passthroughs
PVC High Pulls
PVC Good mornings
PVC Muscle Snatch
Hollow Body Rocks
Alt Single Leg V-ups
V-ups
Hollow & Arch Swings
Burpee DB Deadlifts
DB Hang PWR Cleans
DB STO
DB Devils PWR Clean & STO
STRENGTH (10 minutes)
Every 2 minutes for 5 rounds complete:
10 PWR Snatch @ 95/65
8 Toes to bar
Level 1) Go Lighter (or) 12 Alt DB Snatch & 12 Sit-ups
Level 2) As Designed
Level 3) @ 115/85 & 10 Toes to bar
Record the time it takes to complete each round.
METCON (20 minutes)
For time (20 minute CAP)
50 DB Devils PWR Clean & STO @ 40/20
Level 1) Choose a weight that is challenging but something you can complete 40-50 reps in 20 minutes or less
Level 2) As designed
Level 3) DBs @ 50/30
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