Warm up
Warm up:
2 min machine
15 Full Squat Pass thrus
10 Pvc Pipe Sotts press
10/side Pin wheels
10/side Thoracic Spine extension
5 downward dog to upward dog hold
Wrist prep
2RDS3 Muscle Snatch
3 Power Snatch
3 Snatch Push press
Barbell Gymnastics
Every 2min x 6 sets (12 min)
2 Wall walks
3 Power Snatches (build to heavy)
*doesnt have to be touch and go*
*This is one way to work on your technique the fatigue on the wall walks(shoulders) will force you to work on your technique get under the bar maximize the depth of your power position.
Metcon
Amrap 10 min
10 Alternating Dumbell Clean (50/35)
10 Pushups
10 Haning Knees to elbows
*HANGING LEG RAISES ONLY NO TOES TO BARS*
Comentários