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TUESDAY 191203

Warm-up:

Individual…

Bike 3 minutes
10 Scorpions
Banded Hamstrings

Group….

Coaches Choice General warm up
PVC Snatch Progressions
Review Complex for the day…..

 

Strength and Skill:

3 Position Power Snatch (High, Hang, Floor)
Build to a Heavy Complex over the course of 15 minutes….

 

Fitness:

AMRAP 3:
9/6 Calorie Bike Erg or Row
12 Single Arm Alternating DB Snatches

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Bike Erg or Row
8 Single Arm Alternating DB Snatches

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Bike Erg or Row
4 Single Arm Alternating DB Snatches

 

Performance:

AMRAP 3:
9/6 Calorie Bike Erg
12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Bike Erg
8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Bike Erg
4 Power Snatches (135/95)

Mobility:

LAX to Traps and Shoulders
Banded Hamstrings
Roll Posterior

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