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Warm up: 1 round 

400m run

20-30 sec banded lat stretch each side

10 arm circles each direction

5 hip opening + t-spine rotation (each side)

Strength:  Snatch Complex

EMOM 7

2 Hang Snatch + 1 OHS

  • advanced build to heavy set through the EMOM
  • Poist weight used or heaviest set to the whiteboard

Metcon:  Hero WOD

“Roberts Ridge”

10 Clean and Jerk 185/115#

20 KBS 70/53#

30 Thruster 95/63#

40 Chest to bar

50 Burpee over the bar

60 Wall Ball 20/14#

70 Calorie row\

  • scaling options 135 C+J, 53/35 KBS, Chin over bar pull-up, 600m run
  • Coaches will go over appropriate scaling
  • 25 min time cap

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Cardio Core 

EMOM 10 (same minute)

10/8 American KB Swing (12/10+)

10/8 Reverse Lunge (bodyweight)

rest 3

EMOM 10 (same minute)

minute 1:  200m run

minute 2: 8/6 ABC

rest 3

10 minute ladder:

10 Slam Ball

10 Toes to bar

10 Russian Twist (5lb plate in each hand, L+R = 1 rep)

then 15… then 20… then 25 and so on…