17/04 – King Julian
April 17, 202419/04 – Melman
April 19, 2024WARM-UP
2 sets:
• 10 Banded Fire Hydrants
• 10 Banded Squats
-into- 3 sets:
• 10 PVC Pass Throughs
• 10 PVC Around the Worlds (left and right)
• 5 PVC Snatch Push Press
• 4 PVC Overhead Squats
• 3 PVC Pressing Snatch Balance
• 2 PVC Snatch Balance
STRENGTH
Every 2:00 (5 sets):
• 5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
WORKOUT PREP
3 sets:
• 3 Power Cleans (build-in weight)
• 2 Burpee Broad Jump (Build in distance)
SKIPPER
FIRE
For time (8min cap):
• 5-4-3-2-1 Power Cleans (85/55)
• 10-8-6-4-2 Burpee Broad Jumps (4’/3’)
WATER
• 70/48kg
EARTH
• Own weight
• 3’/2’ jumps
