Ft. Ben Fit – Performance
Warm-up
General Warm-up
Mobility:
10 Wall Scap Slides
Flexibility:
20-30 seconds each side Straight Shoulder/Bicep Stretch on Rig
5 reps of 5 seconds each Reach tall overhead (you can move side to side if you want) then down and touch the toes
20-30 seconds each side Calf Stretch on Rig
20-30 seconds each side Kneeling Hip Flexor Stretch
20-30 seconds each side Pigeon Stretch
20-30 seconds PVC Lat Stretch
Movement:
10 PVC Pass Throughs
10 PVC Around the Worlds
10 PVC Good Mornings
Specific Warm-up Prep:
3 Rounds
5 Muscle Snatch @PVC or very light weight
5 Overhead Squats
Specific Warm-up
Round 1: 4 Power or Squat Snatch @40%
Round 2: 3 Power or Squat Snatch @50%
Round 3: 2 Power or Squat Snatch @60%
Round 4: 1 Power or Squat Snatch @70%
Power Snatch (Snatch 1-rep Max
*your choice of Power or Squat)
FOCUS:
We have done a good amount of technique work and repetition work over this cycle, time to see what you can do, let’s go!
Squat Snatch (Snatch 1-rep Max
*your choice of Power or Squat)
WOD (AMRAP – Reps)
AMRAP 10
10,9,8,7,6,5,4,3,2,1 repeating
Burpee to Target
Pull-ups
WOD Prep
Alt. EMOM 6
M1: 5 Burpee to Target
M2: 5 Pull-ups
WOD
SCORE: Reps (if you make it through 1 on both movements that is 110 total reps)
GOAL: through 1 on both movements
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
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