01152020

14
Jan

01152020

Cycle 2, Week 2, Day 3

Warm-up
2′ pick a Machine, increasing speed
20 Lunge and Reach (both arms up arching back)
20 Jumping Squats
then,
Mobility once through (Empty BB):
:15 OH Squat Hold + 3 OH Squats
1′ Ankle Mobilization Per Side
:15 OH Squat Hold + 3 OH Squats
1′ Tricep/Lat Smash Per Side
:15 OH Squat Hold + 3 OH Squats
1′ Foam Roller T-Spine Smash 
:15 OH Squat Hold + 3 OH Squats
then,
Power Snatch Warm Up w/ Coach

Strength
Snatch Grip Deadlift
5 x 3 @ 110% of 1 RM PS
Snatch Grip High Pulls (from floor)
5 x 3 @ 100% of 1 RM PS

Met-Con
9′ AMRAP
45 Bar Facing Burpees
40 Hang Power Snatches (75/55#)
Max Rep Bar Muscle Ups in time Remaining

Fit+: Max rep C2B’s in time Remaining
Fit: Step over burpees, reduced weight, Pull-ups or Ring Rows in time remaining

Extra Work
4 Supersets
15 Good Mornings
15 Supermans
– 1′ Rest –