Call Us: (701) 317-2243

4.27.15

26
Apr

4.27.15

WARM-UP

*Coaches Preference

5 Min Row/Run/Bike

Spencer’s Snatch Warm-up

STRENGTH/SKILL

1 RM Snatch

METCON

2 Rounds

750m row

10 Push Press 115/75

50 Double Unders

EXTRA WORK

Set 1 – 5* (1 Rep)

Set 2 – 5 reps (normal)

Set 3 – 5* (1 Rep)

Set 4 – 5

Set 5 – 5* (1 Rep)

Set 6 – 5

* Sets 1, 3, and 5 will have a 5 second decent, 5 second pause and explode up. Weight will be done at the same weight all the way through but 10-20lbs heavier than last Monday

CORE

Accumulate 3 Min in Hollow Hold.

*Every time you break is 10 GHDs. These will be done at the end of your 3 minutes

MOBILITY

2 Min T-Spine

2 Min Anterior Shoulder

2 Min Psoas

Leave a Reply