Tuesday 9//23

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The Mobility

• Wall Birthing
• OH Foam Roll

The During Board

PVC Circles

PVC F2B

LSF2B/S2S

The Warm-up and Coach-Led

:60 On/ :10 to Transition

Row

Run

Burpees

Transition

Round 1: Snatch Balance

Round 2: Hang Snatch

Round 3: Snatch Pull

Round 4: Snatch

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The Strength

Reps Performed Every :30 - :45

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5 min of:

Snatch Balance 30-40% of 1RM Snatch (speed to the bottom of the snatch)

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5 min of:

Hang Snatch 40-50% (explosive hip pop)

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5 min of:

Snatch Pull 60-90% (hitting speed at the hang)

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15 min of:

Snatch Singles (not touch and go)

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The Met-con

As Many Rounds/Repetitions As Possible in 15:00

Buy In:

Row (Rowing Tech.)

Alt. DB HPS

Walking Lunge

Row

Alt. Dumbbell Power Snatch

Walking Lunge

AMRAP with Time Remaining of:

Run

Alt. Dumbbell Power Snatch

Reverse Lunges

*Note that you start with HANG DB Power Snatch and then you switch to FULL DB Power snatch, where both heads of the dumbbell have to touch.

The Finisher

Shrugs (w/ DB)