WARMUP
400 RUN - Dynamic Stretches- RED LINE Mobility
SNATCH:
1 set = High Hang, Mid Hang, Floor - 5 sets at 50% then increase weight for 3 sets of 1 squat snatch and 2 oh squat
1 set = High Hang, Mid Hang, Floor - 5 sets at 50% then increase weight for 3 sets of 1 squat snatch and 2 oh squat
200m run buy-in then,
3rds of:
15 cal bike, 9 burpee box jump over (24/20), 6 Snatch
2 rds of:
9 cal row, 6 OH Squat, 3 Turkish get-up
3rds of:
15 cal bike, 9 burpee box jump over (24/20), 6 Snatch
2 rds of:
9 cal row, 6 OH Squat, 3 Turkish get-up
200 or 2 min DUs -
5 sets x 3ea negatives5sets of 3ea - negatives - Pull Ups
5 sets x 3ea negatives5sets of 3ea - negatives - Pull Ups
