Warm-up Drills
I. Run 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x SDLHP (24/16)
10 x KB Push Press (5L/5R)
III. Mobility
Impact/Focus: Snatch Grip Deadlift
Warm up as needed before completing the following workload. Increase weights as long as proper positioning is maintained.
Snatch Grip Deadlift 5-5-5-5-5
Post loads to comments.
“Dirty Bit II”
Complete for time
5 x Muscle-ups
10 x Handstand Push-ups
20 x Box Jumps (24/20)
30 x Push Press (115/75)
40 x Windshield Wipers (115/75)
50 x Medicine Ball Cleans (40/20)
60 x GHD/Abmat Sit-ups
Post times to comments.
“Snatch Grip Deadlift” : 205# x 5
“Dirty Bit II” : 19:15 (MU/SBs/24″/75#/20#)
Snatch-Grip DL: 205×5
Dirty Bit II: 21:37 (pullups & dips/abmat hspu/abmat situps/RX for the rest)