8 Minutes of Shoulder/Hip/Ankle/Wrist Mobility

A- WU- 3 RNFT of: 1 Minute Practice Triple Unders (Double Unders)/5 Snatch Pull (45/35/15/PVC)/5 BTN Snatch Push Press/5 OHS/5 Snatch Balance/5 Muscle Snatch (pos 1)

B- Snatch (Mid Thigh)- 5 Minutes To Wu to 50% + 5 Every 2 Minutes @ 50/60/70/75/80/70% of 1RM

C- 12 Minute AMRAP of: 5 Pull Up or Ring Row/10 HRPU/15 Air Squat/200M M.B. Run (20/14#)

D- NFT- 100 Each Tuck Ups/GHD Hip Extension

Post your scores to the Whiteboard.

4 replies
  1. matt
    matt says:

    Props to Brad for crushing it this morning. Chuck was right on him too. Everyone else was just watching them.

    Reply
  2. Smanik
    Smanik says:

    A) 3 Minutes Max Reps Triple Unders = 0 + 20 Each Panda Pull/Snatch Balance/HPSn (Pos 1)/10 Each OH Lunge
    B) Snatch (Mid Thigh) – 5 Every 2 Minutes @ 35/40/50/53/57/50kg
    C) OHS 3 Minute AMRAP @60kg – 21
    D) 12 Minute AMRAP of: 5 C2B Pull Up/10 HSPU/8 Each Pistol/200M Run – 3+5+10+3ea (band assisted pistols)
    E) Half Get Up 4x6ea (20kg) + Reverse Hyper 4×9 (180lbs)

    Reply

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