22 Jan, 2021
1.22.21
Metcon
2 mins/side Couch Stretch
Then for 10 mins cycle through:
10 Down Ups
5/side Hang DB Snatches
10 Shoulder Activations
5 Inchworms
10 Hollow Rocks / 20 sec Hollow Hold
Then for 10 mins cycle through:
10 Down Ups
5/side Hang DB Snatches
10 Shoulder Activations
5 Inchworms
10 Hollow Rocks / 20 sec Hollow Hold
3 Position Power Snatch (EMOM x 8 mins: build to 80% of 1RM Power Snatch)
The 3 positions are from the hang, from just below the knee and from the ground
Metcon (Time)
AQAP complete:
10 Alternating DB Snatches (50/35)
15 Burpee Box Jump Overs (24/20)
20 Alternating DB Snatches
15 Burpee Box Jump Overs
30 Alternating DB Snatches
15 Burpee Box Jump Overs
40 Alternating DB Snatches
15 Burpee Box Jump Overs
50 Alternating DB Snatches
15 Burpee Box Jump Overs
10 Alternating DB Snatches (50/35)
15 Burpee Box Jump Overs (24/20)
20 Alternating DB Snatches
15 Burpee Box Jump Overs
30 Alternating DB Snatches
15 Burpee Box Jump Overs
40 Alternating DB Snatches
15 Burpee Box Jump Overs
50 Alternating DB Snatches
15 Burpee Box Jump Overs
Time Cap: 20 mins
