Wednesday October 10, 2018 - Snatch Cardio


Warm Up:

:10 HARD

:20 EASY x4 Row or Bike

3 Rounds:

8 Wall facing Overhead Squat

8 Crossbody DB/KB Muscle Snatch

8 Bird-dog

M1) Snatch

10 Min EMOM

Option A:

1 Power Snatch

1 Full

Build from 60%

Option B:

1 Power Snatch

1 Hang Power Snatch

1 Eccentric Snatch Deadlift lower @5 sec negative

@55-60%

Option C:

1 Hang Muscle Snatch

1 Hang Snatch

M2) 3 Rounds

Option A:

800m Row @1:56/2:08

30 Cal Bike @64/56 RPM

Option B:

800m Row @RPE 6

30/24 Cal Bike @RPE 6

Option C:

650m Row @RPE 6

1:30 Min Bike @RPE 6

Extra Credit:

View Exercise History

4 Sets:

8 RNT Lunge Per side @3130 Tempo

8 Single Leg Glute Bridge w/5 Sec Negative per side

2-4 Wall Walk

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