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
This is not a timed workout.
Use the heaviest weight you can for each set.
Rest as needed between sets.
HEAVY METCON
7 rounds for time of:
3 Back Squats, 80% 1RM
3 Weighted Strict Pull-ups, 10/5 kg
3 Bench Press, 80% 1RM
Plank Toe Touch, 30 secs
Cool Down
For quality:
Row Easy, 5 mins
Samson Stretch, 2 mins
Chest Stretch, 2 mins
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