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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