STRENGTH
EXTENDED WARM-UP 3 SETS 3-5 TNG Power Snatch* *Building in weight each set but must be performed unbroken. Goal is to practice cycling the barbell. METCON
FOR TIME 20-16-10 Power Snatch (95/65)|(65/45) Back Rack Forward Lunge -Rest 3:00- 16-12-8 Power Snatch (115/75)|(75/55) Back Rack Forward Lunge -Rest 3:00 8-6-4 Power Snatch (135/95)|(95/65) Back Rack Forward Lunge
WARM-UP Run or Row 400 meters 10 Jumping Jacks 10 Arm Circles (both directions) 10 Push-Ups 10 Arms Across the Chest 6 Ring Dips 8 Ring Rows 10 Lunges w/ Twist 15 Sit-Ups :60 Jump RopeM METCON Row
Warm Up - Upper / Lower 3 Rounds 1 x Body Blaster (Burpee, Pull-up, K2E) 10 x Squats 10 x Push-Ups 10 x Sit- Ups For Time 20 Pullups 20 Push Press 95/65, 115/75RX+ 20 Situps 40 OH Lunges 45/25 plate*
SKILLS 11 minutes to work on Double Unders FUNCTIONAL BODYBUILDING 1a.) Front Squat 5x 10,8,6,6,6 (2 sec Tempo) 1b.) Straight into 10 Air Squats ( 3 sec Tempo) 2a.) Barbell Bulgarian Split Squats 4x 8