Ft. Ben Fit

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

10 PVC Pass Throughs

10 PVC Around the Worlds

10 PVC Good Mornings

20-30 seconds PVC Lat Stretch

5 each way Seated Hip Openers

20-30 seconds Seated Groin Stretch

10yd Heel Scoops

10yd Lunge and Rotate

10 Infant Squats

—then—

2 Rounds

10 Muscle Snatch @PVC or empty barbell

10 Overhead Squats @PVC or empty barbell

Technique Work

Complex: 6 sets

Slow Power Snatch + Power Snatch + Overhead Squat

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Power Snatch (Power Snatch 5×2 @78-83%)

WOD (AMRAP – Rounds & Reps)

AMRAP 10

14 Single KB Hang Cleans @53/35

12 V-ups

10 Push Press @95/65
WOD Prep

Alt. EMOM 6

M1: 6-8 Single KB Hang Cleans

M2: 6-8 V-ups

M3: 4-6 Push Press

PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent