170808
Warm-up
Warm-up
coach led
Warm-up
prep: banded hamstring, pigeon
Strength
Metcon (Weight)
EMOM 12
odd: 6 heaving snatch balance
even: 6 sn hang pull (from 2)
odd: 6 heaving snatch balance
even: 6 sn hang pull (from 2)
use 40% of snatch
Metcon
Metcon (Time)
21-15-9
back squat (115/73)
alt db snatch (45/25)
back squat (115/73)
alt db snatch (45/25)
5 min cap
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
3 push press (95/63)
13 box jumps (24/20)
3 push press (95/63)
13 box jumps (24/20)
Optional Additional Conditioning
Split Squat (3 x 8-10)
Single Leg Deadlift (3 x 12-15)
Mobility and Recovery