Warm-up

Coaches Choice

 

 

Midline Accessory

0:30 sec on / 0:30 sec off
Wtd. Hip Bridges
HS Hold
Hanging L-Sit
3 Rounds through

 

Weightlifting

 

1 Snatch Pull + 1 Low Hang Power Snatch + 1 Hang Power Snatch (Every 90 secsfor 8 sets)

0, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30
Work on good technique for the Snatch.  Be aggressive in the pull and keeping the elbows high and back.

 

Metcon

 

Metcon (AMRAP - Rounds and Reps)

16 AMRAP

30 Bar Facing Burpees
25 Wall Balls
20 Box Jumps 24"/20"

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