WARM UP
Active - Burgener-Style Warm-Up
3 Snatch-grip Shrugs
3 Hang Snatch High Pulls
3 Muscle Snatches
3 Overhead Squats
1 2in Snatch Land
1 4in Snatch Land
1 6in Snatch Land
3 Snatch Lands
LIFTING
Squat Snatch 5-4-3-2-1
HEAVY METCON
5 rounds for time of:
24/20 Row Calories
10 Kipping Handstand Push-ups
10 Chest-to-bar Pull-ups
2 Back Squats, 85% 1RM
COOL DOWN
For quality:
Row (Easy Pace), 2 mins
Chest-to-Floor Stretch, 2 mins
Banded Quad Stretch, 4 mins
Commentaires