Monday
Monday
Group Warm Up: (10 Min)
Then Complete the following
5x Muscle Snatch
5x Power Snatch
5x Snatch Balance
5x OH Squat
5x Hang Squat Snatch
5x Full Snatch
Mobility:
Shoulder Band Resistance: 10-20
https://drive.google.com/file/
Rotator Cuff Band Resistance: 10-20
https://drive.google.com/file/
Strength:
10 Mins to find the a heavy set of the following:
1x Snatch + 1x Hang Snatch
5 Min EMOM @ 90% of above complex
1x Snatch + 1x Hang Snatch
Back Squat
1 x 5 @ 80%
1 x 5 @ 85%
1 x 3 @ 90%
1 x 3 @ 95%
Metcon:
Fran’s Evil Twin (10 Min Time Cap)
21-15-9
DB Thrusters 50/35
Pull Ups
then
8 Min AMRAP
3x Chest to Bar Pull ups
6x HSPU
9x Front Squats 95/65
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