DO NOT RETREAT, DO NOT GO GENTLE… You Must Bring The Pain!
Warm Up: 5 Mins
2 Rounds
7 Thrusters unloaded bar
7 Hollow Body Swings
7 Push Ups
7 Cleans
Mobility & Set Up: 8 Mins
Shoulder and Chest
Metcon:
“Performance Test”
400 M Run
Fran 75/55
400 M Run
MB Elizabeth 20/14
400 M Run
Note:
Fran MB Elizabeth
21-15-9 21-15-9
Thruster Med Ball Cleans
Pull Ups Dips
You need to write your times and all modifications down.
Elite Competition Class
1) Overhead Squat 15 Mins
5 x 3 Snatch Balance + OHSQ @50% of SN 1RM
2) Snatch 15 Mins
4×5
Touch and go, Increasing load each set
2)Conditioning
6 Rounds
7 Power Cleans 155/110
30 Double Unders