Monday Apr 4

Snatch Complex

Warm Up

60 Sec on C2

15 Banded Good mornings

45 Sec on C2

15 Band Pull Apart

30 Sec on C2

Mobility

  • Shoulders
  • Hips

BB Specific

2 Sets with empty

6 Hip Extension, hold 20 sec at the top

6 Snatch RDL

6 Muscle Snatch

6 OHS

Strength

Snatch BB Complex

5 x 1 + 1 + 2

1 Power Snatch

1 OH Squat

2 Squat Snatch

Workout

AMRAP 15 min

15KB Swings 24/16kg

10 Box Jumps 24/20”

15 Wall Balls 20/14lb

SC

KB – 16/12 Kg

FIT

KB – 12/8

Box – 20”

Ball – 14/10 lb

Extras

Accessory

Nil this week. Deload week.

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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