7.21.2021
Warm-up
Accessory Work
3 rounds
5 ATYW
12 Band Pull Aparts
12 Skull Crushers
12 DB Curls
5 Sotts Press
5 ATYW
12 Band Pull Aparts
12 Skull Crushers
12 DB Curls
5 Sotts Press
Metcon (AMRAP – Rounds and Reps)
18 min amrap
2 wall walks
4 Ring Dips
6 Burpee Box Jumps 24/20"
2 wall walks
4 Ring Dips
6 Burpee Box Jumps 24/20"
Bonus Abs
3×30 kayakers 20/14# med ball – feet off the mat
Weightlifting
6:30pm Weightlifting Class – Snatch
warm up with Coach
Empty Bar – skill work
Snatch Pulls
Snatch Balance
warm up with Coach
Empty Bar – skill work
Snatch Pulls
Snatch Balance
4×2 Hang Power Snatch
4×2 High Hang Power Snatch
4×2 Hang snatch
Snatch (5×1 each gets heavier record 1 RM)
10 each: pvc Pass thru, OHS, GM, Leg kicks
50Ft Samson stretch, 50 ft bear crawl