Thursday Dec 09

Snatch Away

Warm Up

General Warm Up

2 Sets

10 PVC Pass Through

10 PVC Prone Press

3 Sets

5 Shoulder Ext

5 Wallball as high as possible

10 Banded Hollow Body Lat Pull

Strength

Every 2 min x 10 Sets

  1. 10 – 15 TTB
  2. 10/10 Iso Dynamic DB Bent Over Row

Workout

RX

2 Rounds

8 Power Snatch 70/50

8 Burpee Over Bar

2 Rounds

8 Power Snatch 60/42.5

8 Burpee Over Bar

2 Rounds

8 Power Snatch 50/35

8 Burpee Over Bar

 

SC

2 Rounds

8 Power Snatch 60/42.5

8 Burpee Over Bar

2 Rounds

8 Power Snatch 50/35

8 Burpee Over Bar

2 Rounds

8 Power Snatch 40/30

8 Burpee Over Bar

 

Fit

2 Rounds

8 Power Snatch 50/35

8 Burpee Over Bar

2 Rounds

8 Power Snatch 40/30

8 Burpee Over Bar

2 Rounds

8 Power Snatch 30/25

8 Burpee Over Bar

Extras

Engine Building

Row

3.2 Km

Rest 2 min

2.4 Km

Rest 2min

1.6 Km

Rest 2min

800 M

Rest 1 min

400 M

Rest 1 min

200 M

Rest 1 min

Accessory Work

3 x 12 GHR

Open Gym Sundays Work Out AMRAP 10 minutes 10 Cal Machine 10 Slam Balls Rest 2 minutes AMRAP 10 minutes 10 DB …

A couple of little treats Warm Up General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 5/5m Single arm OH Carry …

Clean and Jerk 1RM Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T …

Leave a Comment

Your email address will not be published.