Warm up:
2nd floor Run
10. Plate Squat Reach
10. Alternating Samson Lunges
5/side Perfect Stretch
10. I-Y-T
10. Scap pushups + 10 pushups
Strength:
Every 30 sec for 10 min
1 Power Snatch
3 sets @ 60%
3 Sets @65%
3 sets @70%
3 sets @75%
Remaining 80%
Metcon:
15-12-9-6-3 (15 min cap)
Hang Power Snatch (75/55)
Box jump overs
Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Tspine stretch 10 Squat Pass thrus 10 OHS Wrist prep Burgener snatch Strength: WEEK 2...
Warm up: 20 90/90 hip switch 10/side Firehyrdrants 10 Plate Squat Reaches 10 Plate Ground to overhead 10 Pike calf raises 5/side worlds...
Warm up: 20 90/90 hip switch 10 Cat cows 8/sude Tspine stretch 8/side Knees over toes forward with kettlebell on top of knee 30 sec...
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