Group Dynamic Warmup:
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Shoulder Stretch – 1 Min per side
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Strength: Snatch (17 Minutes)
4 Sets
- Sets 1 and 2: 2 Reps each at 85% of 1RM
- Sets 3 and 4: 1 Rep each at 90% of 1RM
*Heavy %’s – make sure you dial in technique during warm up
*Prioritize rest between working sets
*Sets 1 and 2 should be done as drop singles
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Workout: AMRAP x 16 Minutes
- (16/12) Calorie Row/Ski OR (12/8) Cal Bike
- 12 Alt DB Snatches (50/35)
- 2 Rope Climbs
*One Score: total rounds + reps completed in 16 mins
*Rope Climb Scaling Options:
- Scale reps or distance on rope
- Rope Ascents (4 Reps per round)
- Strict Pull Ups (6 Reps per round)
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Core: 4 Rounds
- 30 Mountain Climbers
- :30s Side Plank (per side)
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