Warmup
- 10mins @ 75% effort (breathe and move)
- 10/8 Calories Row
- 8 Bodyweight Drop Lunge 2-4″ step
- 4 Single Arm KB Snatch R
- 4 Single Arm KB Snatch L
+
- 3-4mins Upper and Lower Body Mobility
- 1min Overhead Squat With Thoracic Mobilization x 2-3 sets
- Row https://youtu.be/gON7XC5WxCM
- Bodyweight Drop Lunge https://youtu.be/KnXqvw9UyAU
- Single Arm Kettlebell Snatch https://youtu.be/VdNC_xicfyg
- Overhead Squat with Thoracic Mobilization https://youtu.be/GCtCiJPlwGs
A) Snatch Complex
- 2 Slow Pull Snatch High Pull
- 1 Muscle Snatch
- 1 Segment PS
- rest 90-120sec x 4 sets
- Segment Power https://youtu.be/KbFblcCQl1Y
- Snatch Snatch High Pull https://youtu.be/tVB5kF-B18w
- Muscle Snatch https://youtu.be/nSqtPU_QGQA
B) Back Squat
Speed Based – 10X1; 6,6,6,6; rest 2-3mins
*Focus has to remain on moving the bar fast today! Do not go heavy to the point of the bar slowing down. Remember that Friday is our heavier squat day.
Demo video https://youtu.be/Rvy12jFLBFo
C) Plate Load Pistol Eccentrics
4111; 3-5/leg x 3 sets rest 60sec between legs
Demo video https://youtu.be/j-8ONkVmtm8
D) 4 Rounds for Time
- 10 Hang Power Snatch 115/75lbs
- 6 Burpee Box Jump Overs 24/20″
- 12 Toes to Bar
- Assault Bike 16/14 Calories
*Attempting still to increase your pace as you go on each round. being sure to pace from the beginning. - Hang Power Snatch https://youtu.be/Ck-c6Ibc6Gg
- Burpee Box Jump Over https://youtu.be/62gxoEF07Qg
- Kipping Toes to Bar https://youtu.be/7HZukFecYrM
- Assault Bike https://youtu.be/YAehhfg3DD8
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