Bar Warm-up – OH mobility and Snatch progressions & skill transfer and Filthy Fifty Mvts.
a) Snatch – Take 15 min to find max snatch for the day.
NB – Everytime you fail, you must complete 10 burpees before your next attempt!
2) Odd object run (Men 1×15 kg BB bumper / Women 1×10 kg BB bumper):
Bumper Plate Run for time:
500 m pinch grip run – BB bumper pincher gripped btwn thumb and 4 fingers
500 m “waiter” run – BB bumper held overhead like a waiter holding a plate
500 m “heart beat” walk/run – In order to move you must press the bumper away from your chest and return it – 1 press per 5 steps moved
500 m overhead BB plate run – BB bumper is held overhead (bumper held above head for duration of walk/run)
* Everytime you stop to rest or fail on any of the above mvts then you must complete 5 HR burpees before moving on. The burpee ends with you picking up the plate and pressing it overhead (i.e. no jumping)
Score = Time
Cool-down/Trigger Ball/Foam Roll/Stretch
Featured Image – I know I have made this face before, cos every box has a culprit or two.