15 Aug, 2020
BB 8.15.20
Mobility and Barbell Warm Up
Hang Squat Snatch (above the knee) + Hang Squat Snatch (below the knee) + Snatch (5 sets of 1 + 1 + 1)
Perform the full Squat Snatch in a complex first from above the knee then below the knee then from the ground
Build to a medium weight in 5 sets focusing on perfect form
Snatch Pull (3 sets of 3 reps)
Perform all reps at 110% of your best Snatch
Behind The Neck Snatch Grip Push Press (4 sets of 5 reps)
Perform the Push Press movement from the back rack position with your hands in the Snatch grip position
In 4 sets build to a heavy 5 rep
Rest as needed
After each set complete 3 Box Jumps. Build to highest height you can jump for 3.
Rest as needed
Rest as needed
After each set complete 3 Box Jumps. Build to highest height you can jump for 3.
Rest as needed
Metcon
Complete 3 sets of:
8 Weighted GHD Sit Ups
Rest 1 min
12/arm Side Bends
Rest 1 min
8 Weighted GHD Sit Ups
Rest 1 min
12/arm Side Bends
Rest 1 min