11052019

4
Nov

11052019

Cycle 1, Week 1, Day 2

Warm-up
2 Rounds
Run 300m
10 Wall Squats (as close to the wall as possible)
10 Hand Release Push-ups
then, 2 Rounds
15 sec OH Squat Hold + 2 OH Squats
30 sec Sumo Stretch Hold

Oly Lift
Power Position Snatch
Every 2′ for 12′
6 x 3 @ 50 – 60% of 1 RM Snatch
Drop and Reset

Met-Con
12′ AMRAP
10 Dumbbell Front Squats
12/10 Calories on a Machine (12/8 on AAB)
10 Toes to bar

Rx: 50/35#s
Fit+: 35/25#s, Knees to Elbows
Fit: Goblet Squats with KB, Sit-ups

Extra Work
Snatch Grip Push Press
3 x 5 @ 70%+ 1RM Snatch
Rest as needed