03 Oct, 2020
BB 10.3.20
Mobility and Barbell Warm Up
Metcon
EMOM x 8 mins of:
3 Tall Snatches or Snatch Balance
3 Tall Snatches or Snatch Balance
Hang Snatch Pull + Hang Snatch (Build to a heavy 3 + 1)
Perform the listed movements as a complex
The complex is performed as follows: 3 Hang Snatch Pulls (mid thigh, above the knee, below the knee) + 1 Low Hang Snatch
Snatch Pull (3 x 5 Snatch Pulls from the floor at 100% of 1RM)
Metcon
Complete 4 sets of:
2 Ankle CARs each leg
Rest as needed
4 Bulgarian Split Squat Jumps each leg
Rest as needed
2 Ankle CARs each leg
Rest as needed
4 Bulgarian Split Squat Jumps each leg
Rest as needed
Metcon
Complete 3 sets of:
30 sec GHD Russian Twists
Rest 1 min
12 Barbell Good Mornings
Rest 1 min
30 sec GHD Russian Twists
Rest 1 min
12 Barbell Good Mornings
Rest 1 min