11.27.19
Metcon
2 mins/side Overhead Banded Distraction with knee on the floor
Then complete 2 sets of:
8 Snatch Grip Deadlifts + 8 Behind the neck Presses
6/side 1 Arm OH DB Squats
10 Prone Banded Row to Y
Then complete 2 sets increasing of:
8 Hip Squat Snatch + 6 Snatch Balance
Then complete 2 sets of:
8 Snatch Grip Deadlifts + 8 Behind the neck Presses
6/side 1 Arm OH DB Squats
10 Prone Banded Row to Y
Then complete 2 sets increasing of:
8 Hip Squat Snatch + 6 Snatch Balance
Snatch (Build to Max Effort at 90% of 1RM Snatch)
Metcon
Every 2 mins for 12 mins:
10 Burpees to 6" target
4-8 Power Snatches (115/80)
4-8 Thrusters (115/80)
10 Burpees to 6" target
4-8 Power Snatches (115/80)
4-8 Thrusters (115/80)
Metcon
Optional Extra Work
2000/1500m Ski Erg
Rest 2 mins
100/80 Cal Assault Bike
Rest 2 mins
Complete 3 sets of:
5(-2) Bench Press
Rest 20 secs
10 Ring Face Pulls
Rest 90 secs
Complete 3 sets of:
20 sec L-Sit on Paralletes
Rest 30 secs
45 sec/side Side Plank
Rest 30 secs
30 sec Stir the Pot on Swissball
Rest 90 secs
0-1 min: Max Effort at 70%
1-2 mins: Rest transition
2-3 mins: Max Effort at 75%
3-4 mins: Rest transition
4-6 mins: Max Effort at 80%
6-7 mins: Rest transition
7-9 mins: Max Effort at 85%
9-10 mins: Rest transition
11-13 mins: Max Effort at 90%