3 Rounds NFT of:
10 Scapula Push-ups
10 Supine Ring Rows
10 Face Pulls
*Link for scapular push-ups
Use a red or blue band for face pulls
Every 2min for 12min.
Slow Pull Snatch + Slow Pull Hang Snatch
*Pause for 2 sec in the catch position on snatch & hang snatch. For slow pull, focus on positions all the way to hip pocket then drop to bottom of snatch quickly.
5 @ .50
5 @ .60
5 @ .70
Every 30sec for 8min:
1 Rebound Box Jump (as high as possible)
*step off a 12 inch box; as soon as you land load and jump onto high box. Be safe. No banged shins or backwards falls.
3 Rounds of:
20 Wall Balls (20,14)
*80-85% intensity. Focus on unbroken sets of wall balls and pull-ups