Tuesday Feb 8

Snatch day

Warm Up

2 sets

 

200m Run

5 Burpees

 

Mobility

  • Glute
  • Lat

 

Snatch prep

 

4/4 Single Leg Hip Thrust

4 Slow Snatch Hight Pull https://youtu.be/XhucscANRVI

4 Muscle Snatch

4 Deep Squat Muscle Snatch

Strength

For quality

 

15 Snatch @ 70%

 

-into-

 

5 Round

 

1 Rope Climb

200m Run

Workout

For Time

 

27-21-15-9

 

OHS 42.5/30 Kg

Burpee over the bar

Goal: High intensity

SC

BB – 30/25Kg

Fit

BB – 20/15Kg

Extras

Conditioning

15/12 Cal Row

5 Thrusters 60/40

Rest 30 Sec

 

-into-

 

10 min row

 

Accessory

EMOM 6 min

 

5 Box Jumps 30”/24”

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