Tuesday!
Warm up:
Snatch warm up
A.
For the following 19 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading.
Every 90 seconds, for 9 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-70% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch x 1 rep @ 70-90% of 1-RM Snatch
B.
Three rounds for time of:
100 Double Unders
30 Kettlebell Swings
20/15 Calories of Rowing
Boom Lite
Warm up:
Dynamic group warm-up
A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Supine Med Ball Leg Curls x 15 reps @ 2110
Station 3 – Barbell or Ab-Wheel Roll-Outs x 12-15 reps @ 3010
B.
Same as above. Modify as needed.
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