Golden Empire Training

Warm-Up:

3 Rounds:
10 PVC Pass-thru (overhead to behind back)
10 Hang Power Snatch PVC or 45#
10 Overhead Squat PVC or 45#

Dynamic Warm-up

WODs:


Strength:
Front Squat 3x3 or 3x5
Or
Clean and Jerk Technique 5x1, do not build up to more than 85% of your max

MetCon:
21, 15, 9 reps for time of:
Hang Squat Clean 95#
Ab Roll-Outs
*Scale up or down as needed

Endurance: 2x by time
Run: 2x12 mins, rest 2 mins
Row: 2x8 mins, rest 2 mins

Pic1: Coach Fred and the other 66 crew


Pics 2, 3, 4: The ab roll-out. Start with the bar close to your legs, roll forward keeping your stomach tight (do not over arch your back), finish with your hips in line with your shoulders and knees.