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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 + 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


10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

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