Warm Up
2 Rounds
- 20 Jumping Jacks
- 10 Stick Pass Throughs
- 10 Wall Squats (50X0)
Weightlifting
4 x 3 Minute EMOMs:
Squat Snatch
0-2: 3 reps @ 50% of Squat Snatch 1RM
3-5: 3 reps @ 60% of Squat Snatch 1RM
6-8: 2 reps @ 70% of Squat Snatch 1RM
9-11: 1 rep @ 80% of Squat Snatch 1RM
Metcon
16 min AMRAP
3-6-9-12-15-18-21-...usw...
Power snatch 40/30kg
Burpee over bar
*100 Double under between rounds
Cool Down
Complete the following for quality:
2 Minutes Lat Stretching
2 Minutes Calf Stretching
Comments