Wednesday Mar 2

Snatch Dayyy

Warm Up

2 Rounds

100m Run

10 Cossack Squats

10 Banded OHS

 

Mobility

Snatch Prep

 2 Rounds

3 Power Snatch to Snatch Balance

3 High Hang Power Snatch

3 Low Hang Power Snatch

3 Power Snatch

Weightlifting

Snatch

3 Waves

9 TNG @ 55%

6TNG @ 65%

3 TNG @ 75%

Rest 1:1

Workout

5 x 2 min AMRAP

15 Sit ups

10 Single DB Box Step up overs 24/20”, 22.5/15 Kg

Max Reps Alt DB Hang Clean and Jerk in the remaining time

 

1 min Rest between rounds

 

SC – weight of DB

Extras

Gymnastics

12 Rounds

1 Rope Climb

60 Sec Bike

 

Accessory

3 x 15 GHD Reverse Hypers

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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