Monday, June 17th 2024

WARM UP – BB

2x

100m run

10 ring rows

MOVEMENT/MOBILITY – pull up bar, mini band, DB

:20 hollow hold

:20 Superman

10 Kip Swings

*band around wrists

6 External rotations (:03 pause)

6 Shoulder Flexions

*mini band around feet

16 banded marches

*mini band around knees

8 banded squats

8 Glute Bridges

*grab BB

8 BTN snatch grip strict press

8 overhead squats

4 high power snatch

4 Snatch Balance

then,

4 Low Hang Snatches

STRENGTH

E :90 x 6 2/2/2/2/1/1

Low Hang Snatch (lower bar just above the floor)

*your choice if you want to power or squat the snatches. focus on getting that bar into the hip and then pulling under the bar.

GET FIT

2 Sets

AMRAP – 8

800m Run

+

amrap with remaining time

10 Overhead Squats 75/55 (Rx+95/65)

10 Pull Ups (Rx+C2B)

*2min rest b/t sets

NOTES

*restart each set, add total rounds and reps of OHS/PU for score

Run Should be moderate pace to allow a steady pace on OHS/PU.

MODIFY

10 PU – 6 reps or Jumping

800m Run – 50/40 cal echo bike