September 7, 2020

Monday, September 7th 2020

Warm-up
A. General
3mins Row or Bike @increasing intensity on each min

B. Mobility
2 sets
-30sec Squat hold
-30sec Alternating Y arm raise on box

C. Specific

1 set
-7 Snatch lift offs
-7 Hang snatch high pulls
-7 Tall Snatch**
-7 OHS
-7 Snatch balance

**Reinforce the pull under

Weightlifting
Metcon (Weight)
EMOM 8mins
Odd: 10/8 Cal Bike or Row
Even: 5 Snatch @ 60%

Metcon
Metcon (Time)
For time
200 Double unders
80 TTB
60 Pistols
40 Power Clean @155/105lbs

Time cap 20mins

Cool down
Easy walk 200m

Roll out under the feet & Calves using the barbell