Warm-up
3 Rounds
1:00 Easy
30sec Star Plank R
30sec Star Plank L
30sec Hollow Body Hold
Then
With a Partner
50/40 cal bike
100 DU total (100 Single each)
50 HSPU/H.R. Push-ups
Amrap Bar Muscle Ups/Rope Climbs/Pullups…choose one
*12min Cap
Then..,
Snatch Warm-up
Then..,
2-3 sets of:
3 Muscle Snatch +
3 Tall Snatches
Use this as warm-up/prep work for your Snatches. Keep the weight at loading you can keep lifts clean and snappy.
Then…,
Snatch – 65%-70% 1r x 5s
Then..,
100 Russian Twist 25/15lb
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