Warm-up:
1 Round
10 Calorie Machine
10 IYTS
10 Tspine stretch
10 Squat Pass thrus
10 OHS
Wrist prep
Burgener snatch
Strength: WEEK 4 Deload
EMOM x 3
1 Snatch @50%
EMOM x 3
1 Snatch @60%
EMOM x 3
1 Snatch @70%
Metcon open workout 13.1
Amrap 17min
40 burpees
30 snatches (75/55)
30 burpees
30 snatches (135/95)
20 burpees
30 snatches (165/100)
10 Bupees
Max snatches (210/120)
Snatch %
50-70-85-100
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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