8.18.2021
Warm-up
Accessory Work
3x
5 ATYW
8 Lateral Raise
8 Single arm DB press (each)
5 ATYW
8 Lateral Raise
8 Single arm DB press (each)
Skill Work
Bar Muscle Ups
Metcon (AMRAP – Rounds)
16 min EMOM
1. 5 Pull ups & 12 jumping lunge RX+ 2 Bar MU & 12 J Lunge
2. 12 DB Squat cleans 30/20 + 40/25
3. 12 Hollow Rocks & 5 burpees
4. 16 Db Snatch
1. 5 Pull ups & 12 jumping lunge RX+ 2 Bar MU & 12 J Lunge
2. 12 DB Squat cleans 30/20 + 40/25
3. 12 Hollow Rocks & 5 burpees
4. 16 Db Snatch
EMOM
Weightlifting Class:
12 min
1. 5 snatch pulls & 5 power snatch
2. 5 Snatch Balance & 3 full snatch
3. 8 snatch
*Focus is on form, technique and consistency
12 min
1. 5 snatch pulls & 5 power snatch
2. 5 Snatch Balance & 3 full snatch
3. 8 snatch
*Focus is on form, technique and consistency
High-Hang Snatch (5×3 70%)
Overhead Squat (5×3 75%)
10 pass thru
10 OHS
10 GM
10 Round the world
10 leg kicks