Warmup
:10 HARD
:20 EASY x4 Row or Bike
3 Rounds
8 Wall facing Overhead Squat
8 Crossbody DB/KB Muslce Snatch
8 Bird-dog
M1) Snatch
Every :45 x10
Option A:
1 Power Snatch
1 Full
@65%
Option B:
1 Power Snatch
1 Hang Power Snatch
1 Eccentric Snatch Deadlift lower @5 sec negative @60-65%
Option C:
1 Hang Muscle Snatch
1 Hang Snatch
M2) 8 Rounds
Option A:
250m Row @1:48/2:00 Pace
:20 Sec Rest
12 Cal Bike @70/62 RPM
:20 Sec Rest
Option B:
250m Row @RPE 7
:20 Sec Rest
10/8 Cal Bike @RPE 7
:20 Sec Rest
Option C:
250m Row @RPE 7
:20 Sec Rest
30 Sec BIke @RPE 7
:20 Sec Rest
Extra Credit
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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