Warm up:2 min machine
15 Full Squat Pass thrus
10 Pvc Pipe Sotts press
10/side Pin wheels
10/side Thoracic Spine extension
5 downward dog to upward dog hold
Wrist prep
2RDS
3 Muscle Snatch
3 Power Snatch
3 Snatch Push press
BBG
Every 2min x 6 sets (12 min)
20-30 Sec wall Facing hold
2 Hang Power Snatches (build to heavy)
* Same as last week: This is one way to work on your technique the fatigue on the wall Facing holds (shoulders)and will force you to work on your technique get under the bar maximize the depth of your power position.*TOUCH AND GO*
Metcon
Amrap 11 min
12 Double Kettlebell or DB Deadlifts (24/16 kg or 50/35)
9 Medball Situps (20/14)
6 Reverse Burpees
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