I called this one the Posterior Chain Power Hour...and a half...from hell. 

Movement Prep (10:00)

Hip Flow x5 ea

Mini Band Forward Bear Crawls x20

Mini Band Reverse Bear Crawls x20

Mini Band Lateral Bear Crawls x10 ea

TGUs x3 ea (20kg)

TGUs x3 ea (24kg)

Snatch Ladder (8:00)

Doubles up to 135

Singles from 140 up

Increase in load until 2 consecutive misses or time cut

Hit 175 at time cut

Clean Ladder (8:00)

Doubles up to 205

Singles from 215 up

Increase in load until 2 consecutive misses or time cut

Hit 245 at time cut

Strength Work (20:00)

A. Deadlift

6x315/4x335/2x355

8 Ring Pull-ups

B. Deadlift

6x325/4x345/2x375

8 Ring Dips

Met-Con

3 Rounds for time:

20 Pull-ups

40 KB Swings (24kg)

Lower Body SMR x60s ea

 

 

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