
09-10 JUN
A. MOBILITY SNATCH
B. WEIGHTLIFTING 20´
Every 2´ x 20´
3 Sets of
2 Muscle Snatch + 2 Power Snatch + 2 Squat Snatch 40-60%
3 Sets of
2 Power Snatch + 2 Squat Snatch 60-80%
3 Sets of
2 Squat Snatch 80-90%
C. METCON 15´CAP
30 Snatch 60/40
60 Wall Ball
20 Snatch 60/40
40 Wall Ball
10 Snatch 60/40
20 Wall Ball
A. WARM UP
2 Rounds of
5 Good Morning
10 Sit Ups
5 Inch Worm
B. STRENGTH 20´
Dead Stop Deadlift
2 x 8 Reps 65%
2 x 4 Reps 75%
2 x 2 Reps 85%
Each Set
12-15 reps Banded Hanstring Curl
C. METCON
AMRAP 13´
55 Deadlift 102/70
55 Box Jump 24/20
55/40 Echo Bike
55 Pull Ups