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

Rest Day Workout Rest Day Open Gym 25 Min AMRAP 3 Sets 50 DU 10 Dual DB Power Clean @22.5/15 Kg 10 …

Friendsss Work Out AMRAP 40 min Every 2 min in “You go, I go”  8 Wall Balls 20/14Lb 8 Deadlift 40/30Kg 8 …

Rope Climb Combo Warm Up 2 Sets 2min on C2 10 Scorpions 5 Hand Release Push-Ups to Down Dog   3 Sets …

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