Warm up
A- Mash- Lats + upper body box stretch
Activate- 2x 20 hitchhikers + 7 good morning & lateral lunge complex
B- DB Complex Warm Up #2
Deadlift/ Hang power snatch/ OHS/ Full snatch/ TGU
Skill
DB snatches & HSPU
Event #1
RX+ division
In 7 minutes complete the following:
50 HSPU
20 DB snatches w/65# m/100#
MAX calorie row
*Your score is your calories
RX division
In 7 minutes complete the following:
30 HSPU
20 DB snatches w/45# m/70#
MAX calorie row
*Your score is your calories
SCALED+ division
In 7 minutes complete the following:
50 push ups
20 DB snatches w/45# m/70#
MAX calorie row
*Your score is your calories
SCALED division
In 7 minutes complete the following:
30 push ups
20 DB snatches w/25# m/50#
MAX calorie row
*Your score is your calories
MASTERS RX+ division
In 7 minutes complete the following:
50 push ups
20 DB snatches w/25# m/45#
MAX calorie row
*Your score is your calories
MASTERS RX division
In 7 minutes complete the following:
30 push ups
20 DB snatches w/15# m/30#
MAX calorie row
*Your score is your calories
MASTERS SCALED+ division
In 7 minutes complete the following:
50 modified push ups
20 DB snatches w/15# m/30#
MAX calorie row
*Your score is your calories
MASTERS SCALED division
In 7 minutes complete the following:
30 modified push ups
20 DB snatches w/10 # m/20#
MAX calorie row
*Your score is your calories
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