Jumping into the Weekend
Warm Up/Mobility
Warm-up
500 M of Choice
3 Rounds *
5 Inchworms
5 Behind the Neck Snatch Grip PVC Presses
5 Back Rack PVC Jumping Squats
10 Cossack Squats
5 Muscle Snatch
* Add Barbell after 1st set
3 Rounds *
5 Inchworms
5 Behind the Neck Snatch Grip PVC Presses
5 Back Rack PVC Jumping Squats
10 Cossack Squats
5 Muscle Snatch
* Add Barbell after 1st set
Skill
Warm-up
3 Quality Sets
4 Hang Snatch High Pulls
+
3 Hang Muscle Snatch
+
2 OH Squats
+
1 Hang Squat Snatch
4 Hang Snatch High Pulls
+
3 Hang Muscle Snatch
+
2 OH Squats
+
1 Hang Squat Snatch
Metcon
Metcon (Time)
5 Rounds
400 M Run
9 Hang Squat Snatch (115/75)
400 M Run
9 Hang Squat Snatch (115/75)
Finisher
Warm-up
5 Sets
10 Hammer Curls to Press
10 Overhead Tricep Extension
10 Reverse Fly
10 Hammer Curls to Press
10 Overhead Tricep Extension
10 Reverse Fly
Conditioning
Metcon (Distance)
Meters
set 3 w/ light Load