Tuesday, 4/9



Power Snatch 

Warm up with to about 65-70% of your max and then complete:

3 reps EMOM x 10min.

*Shouldn't be super hard, but not easy either.

*All power reps with emphasis on form. Shoot for touch and goe reps. Keep your hook grip. And FOCUS on your LATS sweeping that bar into your hips.

Metcon (AMRAP - Rounds)

Every 3min. x 6 Rounds:
10 Jerks 115/75
10 Toes-To-Bar
10 Hang Power Cleans 115/75
10 Handstand Push-Ups

RX+ is adding 1 rep each round to each movement. So round 2 would be 11 of everything... Then 12... And so on...

 NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.



15min. AMRAP of sexy:
10 DB Push Press 50/35s+
200m Run
10 Pull-Ups
50 Double Unders

Rest 4min.

15min. AMRAP of core:
5 Calorie Row
5 Toes-To-Bar
5 Barbell Sit-Ups
5 Barbell Reverse Sit-Ups
5 Russian Twist (L+R=1 Bodyweight)
*Each round add 5 reps to each movement :)That core part though...

Freddy HansenComment