Warm-up:
10. Cal machine
20 90/90 Switches
10. Plate Squat Reach
5/side Perfect Stretch
10. IYTS
Banded 7s
Wrist prep
Burgener warm up
Strength: Power snatches (15-18 min including rest)
3 sets of 3 -2 -1 Power snatches waves
Repeat the waves for 3 sets with 2 min rest each wave
First wave: 50-60-65% (Power snatch)
Second wave: 60-65-70%
Third Wave : 70-75-80%
DOES NOT HAVE TO BE TOUCH AND GO
Metcon: 2 Rounds for time (13 min cap)
100 Double unders
50 Airsquats
25 Alternating Dumbbell Snatches (50/35)
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