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1.18.16

17
Jan

1.18.16

Warm-up

5 Min Warm-up with Run/Bike/Row

2 Rounds

10 Leg Swings

10 Spiderman Lunges to Pigeon Pose

10 Samson Stretch to Hamstring Stretch

Glute activation

Strength/Skill

Front Squat

6 Min EMOM

4 Front Squats @ 60%

METCON

4 Rounds

12 Power Snatch 115/75

8 Bar-Facing Burpees

12 Power Snatch 115/75

Rest 30 Seconds Between Rounds

Extra Work

gymnastic

6 sets of

3 Perfect pushups

3 Strict HSPU

3 Kipping HSPU

* Focus on keeping scapula engaged throughout all three movements

olympic

Snatch: EMOM x 12 min: 3 @ 50%, 3 @ 60%, 3 @ 70%, 2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90%, 5 sets past 90% work to max snatch for the day

Snatch Pull: @ max for the day: 4×2

Core

5 Sets

20 GHD Sit ups

20 Back Extensions

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