12/03/24 Newstart

Warm-Up

2 Sets, for Quality

250/200m Row

10 PVC Pass Throughs

10/10 second PVC Pipe Prayer Stretch

5/5 Single Arm Kettlebell Press

5/5 Kettlebell Halos

30 second Jump Rope Practice

Into

Barbell Primer (2x through with Broom stick)

3 Pause Snatch Pull + Hang Power Snatch (Pause at Knee)

3 Snatch Pull with Pause at Extension + Power Snatch

3 Snatch Pull + Hang Power Snatch + TnG Power Snatch

Strength

Take 10:00 minutes to Establish a 

Power Snatch + Hang Power Snatch + Power Snatch

*Complex is meant to be done unbroken

Goal = Move smoothly and efficiently and with confidence

Conditioning

"Edward Cullen"

4 Rounds for Time:

500/425m Row 

50 Single Unders

15 Hang Power Snatch

1:00 Rest

Barbell Load: 20/15kg

Score = Time, Including Rest

Time Domain: 15:00-18:00 minutes

Time Cap: 22 Minutes

PRVN Shoulder Mobility

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch