Warm-up

Coaches Choice!

Weightlifting

Snatch (2 Reps EMOM 10')

This is a SQUAT snatch.
Make sure you are hitting all positions. Stay tight and lock in from position 1 to 2.
Tips:
-Find a focal point
-Focus
- Punch up under the barbell
-Stay tight

Foundations:
Hang Squat Snatch x 2 reps

Metcon

Metcon (AMRAP - Reps)

5'
10 Plate Push ups
15 KB Swing (53#/35#)
*Rest 2 mins
5'
10 Burpees
15 STOH (95#/65#)

RX+
HSPU for Plate push ups
KB (70#/53#)
Bar facing burpees
STOH (135#/95#)

This workout will create muscle fatigue in the same movement you will have to use for the next exercise. Be smart on your rep scheme. Have a game plan and know smaller sets will help out with not muscle fatiguing too fast.

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