11.15.19
Metcon
2 mins/side Couch Stretch
Then in 8 mins complete 3 sets of:
10 Scapula Push Ups + 10 Birdogs
10/side OH Plate Split Squats
10 Banded Face Pulls + 10 Reverse Flys
Then in 8 mins complete 3 sets of:
10 Scapula Push Ups + 10 Birdogs
10/side OH Plate Split Squats
10 Banded Face Pulls + 10 Reverse Flys
Snatch (In 20 mins build to a heavy 2 rep Squat Snatch)
You need to finish with 2 perfect reps. If someone is attempting the same bar more than 3 times then drop the weight down 20-30lbs and ensure the last 2 reps are good ones!
Metcon (Time)
AQAP complete 3 rounds of:
50 DUs / 100 Singles
20 Wall Balls (20/14)
20 Alternating DB Hang Snatch (50/35)
100ft Single Arm OH DB Lunges – 50ft down and 50ft back (50/35)
20 Box Jumps (24/20)
50 DUs / 100 Singles
20 Wall Balls (20/14)
20 Alternating DB Hang Snatch (50/35)
100ft Single Arm OH DB Lunges – 50ft down and 50ft back (50/35)
20 Box Jumps (24/20)
Time Cap: 17 mins
Metcon
Optional Extra Work
Complete 4 sets of:
6(-2) Bench Press Rest 30 secs
Max Unbroken Strict Pull Ups
Rest 90 secs
Then Mobility:
1. 3 mins/side Foam Roll IT Band + Lats
2. 3 mins/side LAX Ball Pec Smash
3. 5 mins/side Traditional Couch Stretch
4. 3 mins/side Banded Hamstring PNF Stretch
5. 3 mins/side Banded Bully
