Ft. Ben Fit

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

20-30 seconds each side Standing 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

Slow Snatch High Pull + Power Snatch + Overhead Squat

()

Power Snatch (Power Snatch 5×3 @75-80%)

WOD (AMRAP – Rounds & Reps)

AMRAP 7

14 MB Sit-up Toss @20/14

14 Wall Balls
WOD Prep

3 Rounds

7 MB Sit-up Toss

7 Wall Balls

PACE: Zero to 💯 real quick…push the pace

()