WARMUP
Mobility - 5 air squat, spider man, windmills
20 calorie bike
30 calorie row
400m run
stretch out with coach
20 calorie bike
30 calorie row
400m run
stretch out with coach
15 MIN Of SNATCH Work
SNATCH: 1 set = High Hang, Mid Hang, Floor - 5 sets at 50% then 3 sets 1 snatch + 3 oh squat
WcG ANNIE Modified PLUS
50 DUs
50 Vsit ups
5 Snatch 115/75, 96/65, 75, 45, 65/35
40 DUs
40 KB Sit ups 44/26, 35/18
4 Snatch
30 DUs
30 KB Seated side to side
3 Snatch
20 DUs
20 KB sit ups plus side to sides
2 Snatch
10 DUs
10 V sit ups
1 Snatch
50 Vsit ups
5 Snatch 115/75, 96/65, 75, 45, 65/35
40 DUs
40 KB Sit ups 44/26, 35/18
4 Snatch
30 DUs
30 KB Seated side to side
3 Snatch
20 DUs
20 KB sit ups plus side to sides
2 Snatch
10 DUs
10 V sit ups
1 Snatch
DAY 1 of 22
Push up challenge
and.... coaches choice
Push up challenge
and.... coaches choice
