3 Sets
5 Dumbbell Hang Split Snatch (right arm + left leg forward) + 10 Single Arm Overhead Alternating Lunges (right arm overhead) + 5 Dumbbell Hang Split Snatch (left arm + right leg forward) + 10 Single Arm Overhead Alternating Lunges (left arm overhead) @5-6/10 RPE
Snatch
3 Sets
1 Snatch @70-75% 1RM Snatch
3 Sets
1 Snatch @75-80% 1RM Snatch
3 Sets
1 Snatch @80-85% 1RM Snatch
3 Sets
1 Snatch (As heavy as possible)
*Don’t worry about hitting specific numbers, just hit a heavy stimulus!
3 Sets
7 Single Arm Dumbbell Tempo Toe Elevated RDL (each side, 5 seconds down and up) @6-6.5/10 RPE
12 Sumo Double Dumbbell Deadlift @7-8/10 RPE
:30 Sec Kettlebell Arms Out Squat Hold
*Rest 60-90 seconds in between each set.
Metcon: (16 min cap)
For Time:
2000m Seated Bike Erg (Damper 10) (OR 80/65 Calorie Echo Bike)
100 GHD Sit Ups
2000m Seated Bike Erg (Damper 10) (OR 80/65 Calorie Echo Bike)
Scaled:
For Time:
1500m Seated Bike Erg (Damper 10) (OR 65/50 Calorie Echo Bike)
75 GHD Sit Ups
1500m Seated Bike Erg (Damper 10) (OR 65/50 Calorie Echo Bike)
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