CLIMBING & CLIMBING

WARM UP

  • 2:00 Row
  • 0:30 Inchworm
  • 0:30 Active Spiderman
  • 0:30 Active Samson
  • 0:30 Lying Alternating Chest Opener Stretch
  • 0:15 PVC Pass Through
  • 0:15 PVC Around The World (L)
  • 0:15 PVC Around The World ( R )
  • 0:15 PVC Behind The Head Snatch Grip Strict Press
  • 0:15 PVC Snatch Grip Deadlift

Part 1: Build to A Heavy Power Snatch

 

5 sets of on the 2:00
5 - 4 - 3 - 2 - 1
Power Snatch

*Score = Sum Total Load

 

Part 2: "CLIMBING & CLIMBING"

 

2-4-6-8-10:
Power Snatches (61/43)

After Each Round:
400 Meter Row
2 Rope Climbs

 

COOLDOWN 

MOBILITY

  • 1:00 Banded Lat Stretch (L/R)

ACCESSORY

  • 3x5 Eccentric Snatch Grip Deadlifts

0:05 on the way down

Light/Moderate weight

 

After every set

  • 15 Band Pull Aparts
  • 1:00 Plank