Thursday Jan 13

Snatch

Warm Up

2 Sets

10 PVC Shoulder Pass Through

10 PVC Behind the Neck Press

10 PVC OHS

2 Sets

10 PVC Lat Stretch

10 Pigeon Stretch

2 Sets

5/5 Single Leg Hip Thrust

5 Deep Squat Muscle Snatch

5 Sots Press

Strength

Snatch – Wave Cycle

5 x 1 @ 82%

2 x 1 @ 80%

1 x 1 @ 85%

2 x 1 @ 80%

Workout

You go, I go

13 Min AMRAP

2 Rounds

7 Thruster*

11 TTB

RX

Round 1 – 50/35

Round 2 – 40/30

SC

Round 1 – 35/25

Round 2 – 30/20

 

Leg Raisers or V-Ups

Fit

Round 1 – 30/20

Round 2 – 20/15

 

Sit-ups x 2

Goal: Increase intensity

Extras

Conditioning

EMOM 30 Min

Min 1: 15/12 Cal Echo Bike

Min 2: 10m Sand Bag Carry + 4 Sandbag Over Shoulder

 

Accessory

3 sets

20 Alt Trap – 3 Raise

3/3 Turkish Get-Ups

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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