Workout of the day
Monday, April 10th 2023
WARM UP
2 Sets
:30 Bike @ Hardish Pace
10 PVC Pass Throughs
5 OHS
Into,
W/ 2.5s
2 sets
10 Prone Ts (Pause at top)
10 Hollow Rocks
2 Sets
5/5 T-Spine Rotations
:30 Squat Hold w/ Hands over head
Coach Led Hang Snatch Warm Up
5 SN Grip Hang DL
5 Snatch Balances (fade to full squat)
5 High Hang Snatches
5 Hang Snatches (pause @ knee and in catch. Emphasis on being patient and getting barbell back into hip before hitting triple extension)
STRENGTH
EMOM x 10 Alt.
-12/8 Cal Bike Sprint
-1 Hang Snatch (preferably squat)
*build based on feel
METCON
4 Rounds
3:00 On/1:00 Off
-3 Strict Pull-ups
-6 Power Snatches (75/55) (Rx+95/65)
-9 Overhead Squats (75/55) (Rx+95/65)
*pick up where you left off each time. Score is total rounds + reps