02-06 DIC
A. MOBILITY SNATCH
B. WEIGHTLIFTING
Snatch Prep
Snatch High Pull + Hang Muscle Snatch
+ Snatch Balance (Pause Power)
+ Pause 3″ Overhead Squat
Every 30″ x 10´
1 Squat Snatch 80%
C. METCON
Every 1´x 12´
Even
6-3 Bar Muscle Ups
6 Thruster 60/40
Max Burpees Box Jump over 24/20
Odd
Rest
A. WARM UP
2 Sets of
10 Jumping Squat
15 Sit Ups
5 Yoga Push Ups
10 Dynamic Hipopower
B. WEIGHTLIFTING
00:00-10:00
5 Sets of
1 Clean High Pull + 1 Muscle Clean +
1 Front Squat + 1 Push Press +
1 Push Jerk 40-60%
10:00-20:00
Every 30″ x 10´
1 Squat Clean & Jerk 80%
C. METCON
Every 4´x 20´
12 Clean & Jerk 61/43
30 Wall Ball 9/6
A. WARM UP
EMOM 8´
1´100m Run
2´12/8 Cal Echo Bike
3´40 Double Unders
4´45″ Plank Hold
B. TEAM OF 2 40´CAP
50/40/35 Cal Echo Bike
Rest 1´
50/40/35 Cal Echo Bike
200 Double Unders
Rest 1´
50/40/35 Cal Echo Bike
200 Double Unders
50 Burpees Facing over the Lines
Rest 1´
50/40/35 Cal Echo Bike
200 Double Unders
50 Burpees Facing over the Lines
500m Run (Both)
Rest 1´
50/40/35 Cal Echo Bike
200 Double Unders
50 Burpees Facing over the Lines
500m Run (Both)
100m Sandbag carry 150/100