15 Feb, 2021
2.15.21
Metcon
1 min/side Couch Stretch
Then for 8 mins cycle through:
100m Run
9 Shoulder Activations
6/side DB Snatches
6/side Single Arm DB Push Press
12 Lateral Box Step Ups
15 Banded Reverse Flys
Then for 8 mins cycle through:
100m Run
9 Shoulder Activations
6/side DB Snatches
6/side Single Arm DB Push Press
12 Lateral Box Step Ups
15 Banded Reverse Flys
Snatch Lift Off (pause 3 secs at knees) + Snatch Pull (Complete 3 sets of: 3 x (1+1) all at 115% of 1RM )
Hang Power Snatch (from below the knee) (Every 90 sec for a max of 8 rounds: 2 reps)
Perform Hang Power Snatch with barbell starting just below the knees
Build to your best 2 rep for the day!
Hang Power Snatch (from below the knee) (Every 30 secs x 5 mins: 2 at 85% of heaviest 2 rep)
Perform Hang Power Snatch with barbell starting just below the knees
Metcon (2 Rounds for reps)
Complete 2 sets of:
AMRAP x 8 mins:
15 Box Jumps (24/20)
12 Push Press (115/80)
9 T2B
Rest 3 mins between sets
Metcon
Optional Extra Work
AQAP complete 4 rounds of:
25 GHD Sit Ups / Feet on Bench Crunches
100-75-50-25ft HS Walk / 12-10-8-6 Wall Walks
Rest 5 mins
AQAP complete 10 rounds of:
7 Pull Ups
10 Push Ups