Warmup:500m Row
3 Rounds
10 Ring Rows
10 Air Squats
10 Situps
10 Back Extensions
10 Pass Throughs
Strength: Snatch
Choose from any variation
Hang power, hang squat, power, full, split or snatch balance
Work on form
Workout:
12 Minute Ladder
3-6-9-12-15-18….and so on
Pullups
Double Unders
Shockwave: 21 + 15 Pullups
ReplyDeleteSnatch work to be continued tonight=)
Starscream: 15 + 18 Pullups
Hang Power Snatch: 63x5-73x5-73x5
Jolt: 18+21 Pullups
ReplyDeleteMr. T: 18+10
GHD Back Extensions
Wall Balls-10#
Bee: 21 + 11 Box Jumps
Ring Rows
12" Box Jumps
Barricade: 21+10 Pullups
Blue Band
Sideswipe: 21+24
Power Snatch/OHS complex work: 33x3-53x3-53x5-43x5-43x543x5
Patrick: 6:48
ReplyDelete3-6-9-6-3
Pushups
Jump Rope Singles x 3
Finished w/ 200m Farmers Carry w/ 44 and 53# KB's (rotated)
Amelia:
Ring Rows and Singles x 3
Moonracer: 18 + 2 Pullups
Blue Band
Rampage: 18 + 10 Pullups
Singles x 1
Swerve: 7:29
Finished w/ 400m Farmers Carry with 35# KB's