Ft. Ben Fit

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

20-30 seconds Seated Groin Stretch

5 reps of 5 seconds Down Dog with Calf Stretch

10 PVC Pass Throughs

10 each way PVC Around the Worlds

20-30 seconds PVC Lat Stretch

10 PVC Good Mornings

10 PVC Muscle Snatch

10 PVC Overhead Squats

—then—

2 Rounds

10 Snatch Grip Upright Rows @PVC or empty barbell

10 Overhead Squats @PVC or empty barbell

Technique Work

Complex: 6 sets

2-Position High Pull + Slow Power Snatch + Overhead Squat

()

()

Power Snatch (Power Snatch 5×4 @70-75%)

WOD (Time)

10,9,8,7,6,5,4,3,2,1 of

Burpee to Target

Pull-ups
WOD Prep

Alt. EMOM 6

M1: 5 Burpee to Target

M2: 5 Pull-ups

PACE: Zero to 💯 real quick…push the pace