WARM-UP
2 Rounds of:
Banded Pull aparts
Banded Pass Throughs
Jumping Good Mornings
Groiners
DB Suite Case Deadlifts
DB Suite Case Squats
Run 200m
BARBELL WARM-UP (5 minutes)
2-3 reps of each
High Pulls
BTN Snatch Grip Shoulder Press
Muscle Snatch
High Hang PWR Snatch
Hang PWR Snatch
PWR Snatch Cycling
METCON
4 Rounds for reps
20 seconds of PWR Snatch @ 75/55 (RX+ @ 95/65)
60 seconds of rest
METCON
4 Rounds for time (24 minute CAP)
16 Alt DB Snatch @ 40/20 (RX+ @ 50/35)
Run 400m
12 Pull-ups (RX+ 4 Ring Muscle-ups)
4 Wall Walks
Comments