Monday, 26 June 2017

1. WARM UP & ACTIVATION - 3 Rounds:

1:30 Slow Bike or Row

1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

45s second Samson Stretch each side

Followed by… Snatch Barbell Warmup (all done with a snatch grip)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Presses

5 Stiff-Legged Deadlifts

5 Overhead Squats

2. SNATCH COMPLEX

EMOM x 12:

Power Snatch + Overhead Squat + Squat Snatch

1st minute @ 50% 1RM

2nd minute @ 55% 1RM

3rd minute @ 60% 1RM

Reset & repeat for 4rds

3. Metcon - "ISABEL"

For Time:

30 Power Snatches (135/95)

Optional: Heavy Isabel

For Time:

30 Power Snatches (155/105)