02/11/2020
Warm-up
Warm-Up
500m Row
+
3 Rounds x Barbell Complex 1
6 reps each
Upright Row
Squat and Press
Muscle Snatch
Overhead Squat
Good Morning
Bentover Row
+
30 Alt DB Hang Snatch
500m Row
+
3 Rounds x Barbell Complex 1
6 reps each
Upright Row
Squat and Press
Muscle Snatch
Overhead Squat
Good Morning
Bentover Row
+
30 Alt DB Hang Snatch
Metcon (Weight)
Snatch Complex
5 Rounds
2 Muscle Snatch
2 Power Snatch
2 Hang Power Snatch
2 Overhead Squat
2 Snatch Balance (optional)
5 Rounds
2 Muscle Snatch
2 Power Snatch
2 Hang Power Snatch
2 Overhead Squat
2 Snatch Balance (optional)
Metcon (AMRAP – Rounds)
EMOM x 10
3 Power Snatch @ 135/95
30 Double Unders
3 Power Snatch @ 135/95
30 Double Unders
Metcon (Time)
3 Rounds for Time
25-20-15
Shoulder to Overhead @ 115/75
Sumo Deadlift High Pull
Overhead Squat
25-20-15
Shoulder to Overhead @ 115/75
Sumo Deadlift High Pull
Overhead Squat
Metcon
10 min x
10 Evil Wheel
10 Push Ups
10 Upright Row
10 Evil Wheel
10 Push Ups
10 Upright Row
