Happy Birthday Laura!!!

THIS is what it’s really about, and a great article to share with friends or family that don’t “get it” because they won’t try it.


Extra) High Hang Power Snatch 4X3 – Heaviest Possible

1A) Strict Pullups 4X7
Rest 60 sec
1B) Hollow Hold 4X20 sec
Rest 60 sec

2) For time:
1000M Row
…then 2 rounds of:
35 AbMat Situps
25 KBS (53/35)
50 Double Unders

16 Minute Cap – Add missed Reps to 16:00
Scale for DU is 150 Singles.
Scale HSPU with Dumbell Push Press or 5 Wall Walks
Larger groups will start in 6 person waves.

Calf Stretch 2 min
Ankle Mobility 2 min
Preferred Mobility on problem area for 2 min

Competition Training

Still not seeing anyone do mobility. Just assume that the group training mobility is also prescribed for you each day. Also, add in some extra wherever you feel its needed.

1) Three sets, not for time, of:
DragonFly’s x 6-8 reps
Alternating Pistols x 12-16 reps
Kettlebell Snatch x 8-10 reps each arm

2) 2 Position Clean (Ground + Below the knee)
From below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean. Rest as needed. Build over the course of the eight sets.

3) Three rounds for time of:
Run 400 Meters
15 Box Jump-Overs (24″/20″)
10 Front Squats (155/105 lb.)

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