WARMUP
2 rds
90 second bike
200m jog
90 second row
90 second bike
200m jog
90 second row
GROUP RED LINE for dynamic and static stretch
SNATCH
15 MInutes:
* Beginners will focus on progression and skill transfer
* Intermediate and above should work singles to establish 1 rep max
note: a failed lift is to be expected -
* Beginners will focus on progression and skill transfer
* Intermediate and above should work singles to establish 1 rep max
note: a failed lift is to be expected -
15 MIN AMRAP
5 power snatch [ beginners follow coach direction. Intermediate should use 50%-60% of your 1 rep max that you established in skill work] 10 pull ups (jumping or band)
5 OH Squat (back squat or front squat)
10 T2B
5 power snatch [ beginners follow coach direction. Intermediate should use 50%-60% of your 1 rep max that you established in skill work] 10 pull ups (jumping or band)
5 OH Squat (back squat or front squat)
10 T2B
5 rds
25 sit ups - any style
25 DU
25 sit ups - any style
25 DU
