WARMUP
2 ROUNDS OF:
10 MEDBALL PVC PASS THRUS
5 HALF KNEELING DB PRESS
10 PLATE SQUATS :3 SEC PAUSE @BTM
–THEN
10 ALT LIZARDS
10 DOWN DOGS
5/5 BIRD DOGS
X2
THEN..
STRENGTH
BTN SNATCH GRIP PUSH PRESS
EVERY 2/2:30 MINS (10-14 MINS)
5 SETS OF:
5 (BTN.PP) @60% OF OVERHEAD*
SUPERSET WITH
:30 SEC MEDBALL (KNEES) WALLSIT
*STRICT PRESS AS A SCALED OPTION
THEN..
METCON
FOR TIME
AMRAP 12
12 TOES TO BAR
24 DOUBLES UNDERS
12 HANG POWER SNATCHES @75/55
** SCLAED
3 ROUNDS OF:
12 HANGING KNEE RAISES / SIT UPS
45 SINGLE UNDERS
12 EB MUSCLE SNATCHES
5 MINS STRETCHING
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