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)
METCON: 5 sets: Row 1000m -rest 2 minutes b/t sets- -then- 5 sets: 30 Wall Balls (20/14) (10'/9') -rest 1 minute b/t sets- Time Cap Each...
Push Press + Pause Push Jerk 3 Sets 2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk 2 Sets 1 Push Press + 1 Pause Push Jerk...
Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 10 Passthrus 10 Dislocates per side 90/90 Hipswitch 10 Cat cows 10 Scapula...
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