Warm-up:
10. Cal machine
20 90/90 Switches
10 Cat cows
10/side Dead bugs
10/side Firehydrants
10 Seal to downdog
10 IYTS
30 Banded pull aparts
Wrist prep
Burgener snatch
Monday
Snatch WK 1 (NEW)
Every 1:30 x 4
5 Behind the neck Snatch Push press (50-60%)
Every 1:30 x 4
5 OHS at (50-60%1RM)
Metcon (13 min cap)
21-15-9
Hang power snatch (95/65)
Box jumps
500m/400m or 20/16 Cal bike
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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