Ft. Ben Fit

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

5 Scorpions each way

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Quad Stretch

20-30 seconds each side Lying Glute Stretch

20-30 seconds each side PVC Front Rack Stretch

20-30 seconds each side PVC Lat Stretch

10 PVC Good Mornings

10yd Walking Hip Openers

10yd Lunge and Reach Overhead

—then—

3 Rounds

5 Muscle Cleans

5 Front Squats

Skill Work

Complex: 2-Position Power Clean + Front Squat (4 sets)

Slow Squat Clean 4×2

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WOD (AMRAP – Rounds & Reps)

5 Rounds

AMRAP 3

9 AbMat Sit-ups

6 Lateral Bar Burpees

3 Squat Cleans @155/105

—1 minute rest between Rounds—

*pick up where you left off each Round
SCORE: Rounds + Reps

GOAL: 12 Rounds

FLOW: pick up where you left off each Round…so if you get 2 Rounds + the 9 Sit-ups after the first Round, you begin Round 2 on the Burpees