Ft. Ben Fit

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

10 PVC Pass Throughs

10 PVC Around the Worlds

20-30 seconds PVC Lat Stretch

10 PVC Good Mornings

20-30 seconds Seated Groin Stretch

5 reps of 5 seconds Down Dog with Calf Stretch

5 each way Lunge and Rotate in place

10 Infant Squats

—then—

3 Rounds with empty barbell

5 Snatch Grip Bent Over Rows

5 Muscle Snatch

Specific Warm-up

Complex: 4 sets

Power Snatch + Hang Power Snatch + Overhead Squat @40-50%

Power Snatch (EMOM 10
1 Power Snatch @70-75%)

WOD (AMRAP – Rounds & Reps)

AMRAP 11

100m Run

1 Rope Climb

10 Ring Dips
WOD Prep

Alt. EMOM 6

M1: 100m Run

M2: 1 Rope Climb

M3: 5-10 Ring Dips

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