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 power snatch (Touch and go)
*Training Bar Muscle snatch then 4 sets of 5 Reps*
Metcon:
21-15-9 (15 min cap)
OHS (95/65)
Toes to bars
2nd Floor Medball Carry each Set
SUB FRONT QSUATS IF MOBILITY DOESNT ALLOW OHS
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...
Comments