WARM-UP (10 minutes)
100m Shuttle Run
High Knee Pulls
Quad Pulls
Heel Scoops
Lunges
Leg Swings
100m Shuttle Run
BARBELL WARM-UP (5 minutes)
2 rounds of 2-3 reps
High Pulls
BTN Snatch Grip Shoulder Press
Muscle Snatch
Hang PWR Snatch
PWR Snatch
Handstand Hold
STRENGTH (10 minutes)
Snatch Pulls
5-4-3-2-1
*every 2 minutes
METCON (25 minutes)
For time (25 minute CAP)
Row 500/450m
THEN
Complete 5 Rounds of
10 HSPUs
10 PWR Snatch @ 95/65 (RX+ @ 115/85)
Run 400m
THEN
Row 500/450m
תגובות