Ice pick (Time)
Start up
2 rds
20 halo 10 L/R
20 PVC overhead squat
20 walking front kick
20 sec hip opener L/R
100m warm up run
Skill
3×3 snatch pull(mod to hvy)
3×3 hang squat snatch (light weight) quick under bar
Strength
7 mins to work up to heavy front squat
‘Ice pick’
30 hrpu
10 push jerk 135/95
10 front squat 135/95
10 burpees
10 wallballs 20/14
20 pull-ups
20 toe to bar
20 kbs 55/35
10 wallballs 20/14
10 burpees
10 front squat 135/95
10 push jerk 135/95
30 hrpu
Finisher
3 giant sets
10 pass through
10 good mornings
10 band pull a parts
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