FRIDAY
2 minutes bike/row/erg
Shoulder activations (bands) Boot strappers & calf pumps Scorpions & inch worms Air squats with T twists Squats holds and rocks
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Strength Development: Snatch Complex
10 Rounds @ 90 Seconds
Barbell Complex: · 1 Squat Snatch · 1 Hang Squat Snatch · 1 Overhead Squat
Stimulus: · Add weight each set · Hit each Pull · Fast under bar
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WOD
12 Minute EMOM
Each minute complete:
· 3 Power Snatches (RX 50+/35+ Kg) · 4 Burpees over-the-bar
Stimulus: · Consistent Sets · Challenge yourself |
Recovery Workout 12 Minute EMOM
Each minute complete:
· 6 Dumbbell Snatches · 3-4 Burpees
Stimulus: · Consistent Sets · Challenge yourself |