Warm-up:
Individual…
Row 500m
Crossover Symmetry
15 Matrix Turns
Group…
15 Banded Good Mornings
Barbell warm-up for Snatch
Setup and warm up other movements
Fitness and Performance:
The Three Wise Men Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell
(RX = 135/95 lbs, Scaled = 95/65 lbs)
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups
(RX = 135/95 lbs, Scaled = 95/65 lbs)
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots
(RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(RX = 20/14 lbs; Scaled – 14/8 lbs)
Mobility:
Spend time Barbell Mashing Quads
Roll Posterior
Mash Calves/Achilles