B. Coach led dynamic warm-up and mobility
Then warm-up to a moderately heavy power snatch.
Teams of 2
1600m run (200m intervals)
Partner must wall sit
Followed by 20 rounds of:
5 Pull-ups (Rx+ Strict pull-ups or 2 muscle-ups)
3 Handstand Push-ups (Rx+ Strict HSPU; Rx Lite Strict DB Press)
1 Power Snatch (155/105) Scale as needed (Rx lite: 135/95 or 65-70% of 1RM Power Snatch)
***You must complete a full round before your partner can go…”I go, you go”***
1600m Row (200m intervals)
Partner must hold plank position
* For larger classes, teams can start with row and end with run.