Wednesday, November 16th 2022

WARM UP

Tabata Bike x 3 Minutes

then

-20 Calf Raises

2 Sets

w/ 2.5 05 5Lbs

-8 Ys

-8 Cuban Presses

-8 Lateral Raises

-20 Pogo Jumps

into

Coach Led Snatch Warm Up

then

Build to up to Bench Weight

STRENGTH

4x 6 Bench Press

:03 descent every rep

6-8 Chin ups OR 10 supinated ring Rows

2:00 rest b/t

GET FIT

3 Sets

50 Double Under

“x” P. Snatch @ increasing load – see below

50 Double under

20/16 cal bike

2:00 rest b/t

set 1 – 24 @ 75/55

set 2 – 18 @ 95/65

set 3 – 12 @ 115/85

20min CAP