Friday, May 3rd 2024

WARM UP – bike

1:00 arms only bike

15/12 cal bike

MOVEMENT/MOBILITY – 2 light DB’s

8 DB upright rows

8 db arnold press

12 db shoulder shrugs

:30 prone scorpions / side

10 reverse snow angels

:30 90/90 hip stretch / side

1:00 seated forward fold

5/5 lateral lunges

:30 overhead tricep/lat stretch / side

5/5 single db oh squats

PRIMER – barbell

5 slow motion drop snatches

5 behind the neck snatch grip strict press

5 drop snatches fast

STRENGTH

E :30 x 12 (6min)

1 Hang Power Snatch

*moderate weight, look for speed here

*Power Snatch as long as possible

+ 1 minute rest

EMOM x 5

1 Hang Snatch @ 10-15# heavier than above

METCON

For Time (16min CAP)

10-12-14-16-18-20

Hang Power Snatch @ 75/55 (Rx+95/65)

*200m Run after each set

NOTES Barbell should be unbroken for the first few sets. Do your best to hold on as long as possible