Warm-up:
10. Cal machine
20 90/90 Switches
10. Squat Pass thrus
10. OHS
10. I-Y-T
5/side Perfect Stretch
(Burgener Snatch)
Strength: (12 min)
Build to your heavy double snatch for today
Beginner: Training Bar Practice Muscle Snatch
Metcon: 11 min cap
40/32 Calorie Row or 30/24 Assault Bike
40 Wallballs (20/14)
20 Overhead Squats (135/95)
Metcon: 5 rounds at easy/moderate pace 100ft Reverse Sled Drag (moderate) (OR backwards walk uphill, or with dumbbell/plate, or on...
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...
Warm-up: 1 Round 2nd floor run 16 Alternating Warrior Squats 10 IYTS 10 Bodyweight cuban presses 10 Sprawls 5 Worlds greatest stretch...
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