Tuesday, January 16th 2024

WARM UP – bike/barbell

15/12 cal bike

10 Snatch Grip DLs

10 Sprawls

MOVEMENT/MOBILITY – moderate band

*grab moderate band

10 sumo stance good mornings

:30 banded supine hamstring stretch / direction / side

:30 seated banded ankle extensions / side

:30 half kneeling ankle dorsiflexion / side

1:00 cross-legged piriformis stretch / side

:30 banded overhead tricep stretch

:30 high plank body saws

:20 max plank shoulder taps

4 plank walkouts as far as possible

:20 bottom squat + :20 bottom squat w/ arms overhead

*grab barbell

5 Muscle Snatches

4 Hip Snatches

3 Power Snatches

METCON

4 Sets

AMRAP – 2

16/12 cal bike

5 Wall Walks (Rx+8 wall walks)

Max Rep P. Snatch (95/65) (Rx+115/85)

2:00 rest b/t

*lots of rest… you have to Go!

*score is total snatches

POST METCON PUMP!!

E2M x 4

10 Bench press @ moderate load