Warmup
X2
200 m jog
10 scap pull-ups
:20sec dead hang
10 air squats
10 dB hang snatch 1 sec hold at top (5 each arm)
*Blue band stretches
Core / Tabata
Single leg vups
Technique
Muscle snatch + snatch balance
0-3 min 2+2
3-6 min 2+1
Power snatch
2@65
2@65
2@70
2@75
2@80
WOD
21-15-9
Bike cal
Power snatch 105/75
95/65
75/55
You should be very uncomfortable in this workout ! Let’s see what your made of.
10 min cap!!
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
