WARM-UP
AMRAP X 8 MINUTES*
5 INCH WORMS
5 BEHIND THE NECK SNATCH GRIP PVC PRESSES
5 BACK RACK PVC JUMP SQUATS
10 ALT. COSSACK SQUATS
5 MUSCLE SNATCH
*TIA CLAIR TOOMEY’S SNATCH WARM UP. BARBELL OPTIONAL AFTER FIRST ROUND
SKILL
3 SETS FOR QUALITY
4 HANG SNATCH HIGH PULLS
+
3 HANG MUSCLE SNATCH
+
2 OVERHEAD SQUAT
+
1 HANG SQUAT
*SETS 1 & 2 WITH EMPTY BARBELL. SET 3 WITH LIGHT LOAD.
WORKOUT
5 ROUNDS FOR TIME
500/400 METER ROW
9 HANG SQUAT SNATCHES (115/75)(75/55)
FINISHER
2-3 SETS FOR QUALITY
1:00 SIDE PLANK (R)
1:00 ELBOW PLANK
1:00 SIDE PLANK (L)
FRIDAY 12.4 VIRTUAL
WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 3 MINUTES
10 DB BENT OVER ROWS
8 LATERAL JUMPS OVER THE DB
3/3 SINGLE DB DEADLIFT
FULL-BODY STRENGTH
EMOM X 16 MINUTES
MIN 1 - :25 SINGLE DB PRESS / :25 SINGLE DB OH HOLD
MIN 2 - :50 SINGLE DB HOLLOW FLUTTER KICKS
MIN 3 - :25 SINGLE DB RENEGADE ROW (R) / :25 SINGLE DB RENEGADE ROW (L)
MIN 4 - :50 DEADBUGS
FULL-BODY SPRINT WORKOUT
3 SETS FOR MAX REPS
1:00 BURPEES
1:00 DB SEESAW BENT OVER ROWS
1:00 :30 SINGLE ARM DB PUSH PRESS(R) / :30 SINGLE ARM DB PUSH PRESS (L)
-REST 1:00- B/T SETS
FINISHER
3 SETS
15 LYING DB TRICEP EXTENSIONS
15 SUPERMANS
- REST AS NEEDED B/T SETS