Thursday Dec 30

Snatch Complex

Warm Up

2 Rounds

2 min on C2

10m Bear Crawl

10 Dead Bugs

 

2 Rounds

 5/5 Single Leg Hip Thrust

5 Deep Squat Muscle Snatch with PVC

5 Sots Press with PVC

5 Star Jumps

Weightlifting

Snatch Complex

4 Sets 1+4 @ 60-70%

1 Snatch Balance

4 OH Squat

Workout

5RFT

10 Pull ups

14 Alt DB Snatch

50 Double Unders

RX

DB – 22.5/15 Kg

SC

Banded Pull Ups

DB – 15/12.5 Kg

DU’s or Singles x 2 

Fit

Banded Pull Ups/ Ring Row

DB – 12.5/10 Kg

Single Skips x 2

Extras

No Extras This Week

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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