Friday!
Warmup:
Row 500m
Snatch Warmup
10 Hang Snatches with Empty Bar
A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 1.1.1
(rest 5-7 seconds between singles)
Build in load over the course of the eight sets.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Hang Snatches (135/95 lbs – hang power snatch is ok too)
14 Toes to Bar
Boom Lite:
Warmup:
5:00AMRAP
Row 10 Calories
10 Situps
10 PVC Good Mornings
A.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Overhead Squat x 5-6 reps @ 3111
Minute 2 – Supine Hamstring Curls with Medicine Ball x 6-8 reps @ 2111
Minute 3 – Prone Plank from Elbows x 45 seconds
Minute 4 – Prone Leg Lift x 45 seconds
B.
Complete as many rounds and reps as possible in 7 minutes of:
14 Alternating Single-Arm Dumbbell Snatches
14 Toes to Bar
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