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Monday 01272022

WARMUP

For Quality:

5 Minute Foam Roll

4 Minute Easy Bike, Row, Ski, or Run / skip

3 Rounds: 6 Ring Rows + 12 Hollow Rocks + 18 Reverse Lunges

2 Minute Child’s Pose

1 Round Of Snatch Biased Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Strict Presses

5 Snatch Grip Stiff Legged Deadlifts

5 Overhead Squats


Then…

1:00 Empty Barbell Snatch Grip Overhead Hold

1:00 Glute Bridge Walk Outs


SNATCH CONDITIONING

For Time:

45 Hang Power Snatches 95/65

90 Wallballs20/14


HANG POWER SNATCHES

- Reduce Reps

- Sub Dumbbell(s)

- Sub Kettlebell Swings


WALLBALLS

- Reduce Reps

- Single Dumbbell Thrusters (Hold DB Across Chest)


WOD


AMRAP 20:

5 Handstand Push-ups

10 Alternating Pistols

15 Pull-ups


Every 5 Minutes [Starting at 0:00]:

500 Meter Row


*Pick up where you left off on "Mary" after each row.


HANDSTAND PUSH-UPS

- Reduce Reps

- Use Riser

- Double Dumbbell Strict or Push Presses

- Push-Ups


ALTERNATING PISTOLS

- Reduce Reps

- Pistols To A Box

- Reverse Lunges


PULL-UPS

- Reduce Reps

- Use A Band

- Strict Pull-Ups

- Alternating Double Dumbbell Plank Rows


500 METER ROW

- 400m Ski

- 1000m Bike

- 400m Run

- 300m Air Run


(2-2:30 min of cardio )

Ex. Box step overs


post score to our members page !!

YOU GOT THIS !!😊

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