NOTE: due to a lack of interest/ involvement I have decided to suspend the “Plus” work. However, if you are still interested in doing extra work, please reach out to me personally and I will be happy to set up for you. Tom@BFAthletics.com
Thanks

Warm-Up (2 Rounds)
– Quad Hip Rotations
– Empty Can
– Band Pull Apart
– 10 Jumping Jacks
– Dislocates
– 3 position OHS

Prep (Bar) x 2:
– 5 High Hang High Pull
– 5 Hang High Pull
– 5 Hang Muscle Snatch
– 5 Tall Snatch
– 3 3 Position Sn. Deadlift
– 3 Sn. Balance + 2 OHS (pause)

Olympic:
1.) Snatch: 3x @ 60%, 2x @ 70%, 2x @ 75%, 2x @ 80%, 1x @ 85%, 2 x 1 @ 90% – every 2 min (14 Min)

WOD:
1.) 10:00 to find Heavy Power Clean + Push Press
Rest 5:00
2.) 5 Rounds for Time:
– 20 Wall Ball
– 2 Power Clean to OH @ 70-75% of #1.

Accessory:
1a.) Banded Back Extension: 2-3 x 15-20
1b.) Hi/Low KB Walk (one KB in Front Rack, The other in Farmers Carry) 2 – 3 x 20 yards

Recovery:
– Forearm “OMG”
– Fab Four
– Banded 360 Shoulder