Monday Oct 25

Isabel

Warm Up

2 Sets

10 PVC Pass Through

10 Banded Good Morning

10 Banded Lateral Walks per side

10 Banded Pull Apart

Snatch Prep

4 Sets

3 Snatch Grip Dead lift

3 Hang Power Snatch

3 Snatch Grip Behind the Neck Push Press

3 OHS

Strength

Snatch

15 min to find new 1RM

Workout

RX+

Heavy Isabel

30 Snatch 80/60Kg

RX

Heavy Isabel

30 Snatch 60/40Kg

SC

Heavy Isabel

30 Snatch 40/30Kg

FIT

Heavy Isabel

30 Snatch 30/20Kg

Extras

Front Squat

5 x 7 @ 70%

Engine Building

4 Rounds

5 x 200M Run

Rest 1:1

Rest 4 min between rounds

Accessory Work

Standing YTW

4 x 12

KB Windmill (https://youtu.be/5i79T19L2gE)

5 x 5/5

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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