07 Oct, 2020
10.7.20
Metcon
2 min Bench T-Spine with PVC (or use a wall)
Then EMOM x 6 mins:
1. 8 Snatch Grip Romanian Deadlifts + 8 Hang Snatches
2. 12-15 Banded KB Swings
3. 8/side KB Single Leg Deadlifts
Then EMOM x 6 mins:
1. 8 Snatch Grip Romanian Deadlifts + 8 Hang Snatches
2. 12-15 Banded KB Swings
3. 8/side KB Single Leg Deadlifts
Hang Power Snatch (Every 90 secs for 12 mins (8 rds): 1 rep building)
Then go directly into the next EMOM
Hang Power Snatch (EMOM x 8 mins: 2 at 80% of heaviest 1 rep)
Metcon (Time)
AQAP complete 3 rounds of:
15 Hang Squat Snatches (95/65)
15 Burpees over the Bar (bar facing)
75-50-25 DUs / 75-50-25 Singles
15 Hang Squat Snatches (95/65)
15 Burpees over the Bar (bar facing)
75-50-25 DUs / 75-50-25 Singles
Time Cap: 12 mins
Metcon
IN CLASS SHOULDER HEALTH
Complete 3 sets of:
12 DB Reverse Flys – thumbs up (T2120)
Rest 45 secs
12 Prone Trap Raises on Incline Bench (T2120)
Rest 45 secs
Metcon
Optional Extra Work
For 15 mins cycle through:
50ft Farmers Carry
50ft Sandbag Bear Hug Carry
50ft OH Yoke Carry
50ft Sled Push
(choose a weight you can hit unbroken on each exercise)
Complete 3 sets of:
8 Banded Barbell Curls (T2120)
8 Barbell Skull Crushers (T2120)
Rest 90 secs
