Warm-up:
10. Cal machine
20 90/90 Switches
10. Plate Squat Reach
5/side Perfect Stretch
10. IYTS
10. Pushups
Burgener Warm up (SNATCH)
Snatch (UNDER TENSION)
Every 30 sec for 8 min
*You may load after 1 min*
Start with your 60% 1RM Snatch
Metcon: 18min cap
Nancy
400m run
15 OHS (95/65)
12 minutes to build to a heavy set of 1 Power Clean + 2 Push Jerks -Then- 20 Sets (New set every :30) 1 Power Clean + 1 Push Jerk @80-85%...
Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Firehydrants 10 Seal to downdog 20 wall slides 10 IYTS 10/side single arm...
Warm-up: 2nd Floor Run 1RD 10 Passthrus 10 Kang squats 10 Dislocate 10./side tspine stretch 10 Scap pushups 20 Alternating Bodyweight...
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