Snatch, Pop N Lock
Warm Up/Mobility
Warm-up
T-Spine Extension
Quad Smash
Wrist Stretches
Quad Smash
Wrist Stretches
200M of Choice
12 Squat hold + Alt Thoracic Rotation
into…
3 Rounds
10 Cat Cows
10 Jumping Jacks
Then..
200 M of Choice
Skill
Warm-up
EMOM 10
1 Min – :45 Erg of Choice
2 Min – 3 muscle snatch + 3 PERFECT OHS + 3 Sotts Press
1 Min – :45 Erg of Choice
2 Min – 3 muscle snatch + 3 PERFECT OHS + 3 Sotts Press
Metcon
Metcon (Time)
12 Hang Squat Snatch (75/55)
12 Lateral Burpees/Bar
20/17 Cal on Erg (15/12 Bike)
15 Hang Squat Snatch
12 Lateral Burpees/Bar
20/17 Cal On Erg (15/12 Bike)
18 Hang Squat Snatch
12 Lateral Burpees/Bar
20/17 Cal on Erg (15/12 Bike)
12 Lateral Burpees/Bar
20/17 Cal on Erg (15/12 Bike)
15 Hang Squat Snatch
12 Lateral Burpees/Bar
20/17 Cal On Erg (15/12 Bike)
18 Hang Squat Snatch
12 Lateral Burpees/Bar
20/17 Cal on Erg (15/12 Bike)
Finisher
Metcon
5 Sets
20 Russian Twists
6 Pike to Elbow Plank Sliders
10 V-up + Tuck up
20 Russian Twists
6 Pike to Elbow Plank Sliders
10 V-up + Tuck up
Ski Mt Juliet!
and increase pace with each interval if possible with aim to beat
average pace from workout #9