WARMUP:
3:00 EASY MACHINE
20 BANDED GOOD MORNINGS
20 WEIGHTED SHOULDER CIRCLES
20
20 SLOW BANDED PRESSES
2 WALL WALKS
THEN
BAR FLOW
1X (5 HIGH PULL + 3 TALL SNATCH+ 3 SNATCH BALANCE)
2X (1 MUSCLE SNATCH + 1 POWER SNATCH + OH SQUAT)
2X (1 POWER SNATCH + 1 OH SQUAT)
IN 10 MIN
CONTINUE TO
BUILD TO A CHALLENGING
POWER SNATCH
CONDITIONING:
5 X
AMRAP 2:00 OF:
10/7 cal ROW
Max Power Snatch in remaining time
-REST 2:00 BETWEEN AMRAPS-
*WEIGHTS:
M.75-95-115-135-155
F: 55-65-70-85-95
*scale as needed
VIRTUAL PROGRAMMING
WARM-UP
2:00 CARDIO CHOICE
THEN…
EMOM X 3 MINUTES
:30 JUMPING JACKS
:30 BODYWEIGHT GOOD MORNINGS
FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK…
12/12 SINGLE LEG DB ROMAINIAN DEADLIFTS
10 DB DEFICIT PUSH-UPS
FULL-BODY SPRINT WORKOUT
EMOME X 6 MINUTES
MIN 1 - :25 UP-DOWNS + MOUNTAIN CLIMBERS/ :25 PLANK
MIN 2 - :50 MAX ALT DB SNATCH
-REST 1:00-
EMOM X 4 MINUTES
MIN 1 - :25 BURPEES + EXTRA PUSH-UP + :25 PLANK
MIN 2 - :50 MAX ALT DB SNATCH
-REST 1:00-
EMOM X 2 MINUTES
MIN 1 - :50 BURPEES
MIN 2 - :50 MAX ALT DB SNATCHES
FINISHER
3 SETS
15 LYING DB TRICEP EXTENSIONS
15 SUPERMANS