Warm-up:
10. Cal machine
20 90/90 Switches
10. Squat Pass thrus
10. OHS
10. I-Y-T
5/side Perfect Stretch
(Burgener Snatch)
Strength: (12 min)
Build to your heavy double snatch for today
Beginner: Training Bar Practice Muscle Snatch
Metcon: 11 min cap
40/32 Calorie Row or 30/24 Assault Bike
40 Wallballs (20/14)
20 Overhead Squats (135/95)
Warm-up: 500/400m Row or Ski 1 Round 20 90/90 Hip Stretch 10 Scap pushups 20 Plank shoulder taps 10 Squat hold press to overhead 10 Plate...
Warm-up: 4th floor run 50FT High knees 50FT Butt kicks 50FT Bearcrawl5 50FT Duck walks Specific 1 Round 10 Hollowrocks 10 Empty bar...
Warm-up: 2 Rounds 10 Calorie Machine 10 Squat hold Pass Thrus 10 Kettlebell Deadlift 10 Seal to down dog Strength: WEEK 1 EMOM 3 3 Muscle...
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