WARM-UP
2 Rounds
Toe/Calf Raises
Heel elevated plate Squats
Plate Good mornings
Plate Front Squats
Plate Ground to overhead
Plate overhead hold
Halos
BARBELL WARM-UP
2-3 reps of each
High Pulls
BTN Snatch Grip Shoulder Press
Muscle Snatch
3 Position Snatch work
STRENGTH (9 minutes)
Every 90 seconds for 6 Rounds
3 Position PWR Snatch
SKILL (5 minutes)
Hollow Hang
Strict Knee Tucks
Strict Knees to Elbow
Kip Swings
Knees to elbow
METCON
AMRAP in 18 minutes (Rounds + reps)
10 Hang PWR Snatch @ 95/65
10 Wall Balls @ 20/10
10 Knees to elbow
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