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)