8 Minutes Shoulder/Wrist/Oh/Back/Hip Mobility

A- WU- 2 RNFT of: 200M Run/10 Each Power Jerk/Clean Grip OHS/Front Racked Lunge/Good Morning (45/35/15/PVC)

B- 8-10 Minutes WU- Power Snatch/Power Jerk/Hang Power Clean + 3 RFT of: 3 Power Snatch (115/75)/6 Power Jerk/9 HPC or 3 RFT of: 3 Power Snatch (85/55)/6 Power Jerk/9 HPC

C- HSPU- 4 Minutes Max Reps or  Seated K.B. Press- 4 Minutes Max Reps (12/8Kgx2)

*D- NFT- 100 Banded Push Down/100 Banded Pull Apart/100 Banded Good Morning

*= Complete as much as possible in time remaining.

Post your scores to the Whiteboard.

4 replies
  1. Tammyli
    Tammyli says:

    Warm Up: 500m Row NFT
    Squat: 3/3/3/3/3/3 – 135/155/175/185/195/200×1
    3 position snatch – 1 snatch/ 1 ATK Snatch/ High hang – 65/75/80/85/90/95 🙂
    Snatch Push Press/ Snatch balance/ OHS – 55/65/75/90/100/105/115
    Strict HSPU practice – 5 min 🙁 NO REP
    GHD Sit Ups/ Hip Ext – 10/10/10/10/10
    GH Curl 3/3/3/3/3
    HSPU Max reps unbroken 17 RXed + 5 more

  2. TinaD
    TinaD says:

    Shout out to Shante..the Movement Maestro herself on getting 14th in the scaled division in the NE Region- hell yeah!


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