Daily Workout – Tue, Mar 14
Metcon
200m Run
1 min Straddle Stretch
1 min Hip 90/90 Stretch
1 min Wrist Stretch
1 min Prone Swimmers
1 min Downward Dog
Then, under coaches lead perform the following:
5 Snatch Grip Romanian Deadlift
5 Hang Snatch Shrug
5 Hang Snatch Shrug + Pull
3 Position Power Snatch (EMOM x 8 mins:
1 x 3 Position Power Snatche)
1 x 3 Position Power Snatche)
The 3 positions are from the hang, from just below the knee and from the ground
Metcon (Time)
AQAP compete 3 sets of:
15-12-9 Burpees
9-7-5 Power Snatches (115/80 – 75/55 – 45/35)
Rest 2 mins between sets
Time Cap: 15 mins
Push hard on the Burpees and maintain perfect form on the Snatches, otherwise lower the weight
(Each set is 15 Burpees, 9 Power Snatches, 12, 7, 9, 5)
In Class Shoulder Health
In the time remaining complete 2-3 sets of:
15 Incline Bench reverse Fly with thumbs up
12 DB Bent Over Low Row (TX120)
Optional Extra Work
Complete 3 rounds at 80% effort of:
500m Row
2 x 25ft HS Walk / 5 Wall Walks
1.5 mile Assault Bike
15 T2B
Build to a heavy but perfect complex
Perform touch and go reps if able