1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
10 Banded Pass Throughs
5 World’s Greatest Stretch (each)
-into-
6:00 AMRAP
3 Snatch Deadlifts
3 High Hang Muscle Snatch
3 Snatch Push Press
3 Overhead Squats
3 Hang Snatch
(PVC-Empty Bar)
4 sets
10 Bench Press (build across sets by feel)
Chelsea Blues
20 Wall Balls (20/14)
10 Box Jump Overs (24/20)
-Rest 1:00-
40 Wall Balls (20/14)
20 Box Jump Overs (24/20)
-Rest 1:00-
60 Wall Balls (20/14)
30 Box Jump Overs (24/20)
(KG conv: 9/6 Wall Ball)
Intermediate
20 Wall Balls (14/10)
10 Box Jump Overs (20/16)
-Rest 1:00-
40 Wall Balls (14/10)
20 Box Jump Overs (20/16)
-Rest 1:00-
60 Wall Balls (14/10)
30 Box Jump Overs (20/16)
(KG conv: 6/4 Wall Ball)
Beginner
10 Wall Ball Thrusters (light)
10 Box Step Ups (20/16)
-Rest 1:00-
20 Wall Ball Thrusters (light)
20 Box Step Ups (20/16)
-Rest 1:00-
30 Wall Ball Thrusters (light)
30 Box Step Ups (20/16)