2 minutes bike/row/erg

Shoulder activations (bands)

Boot strappers & calf pumps

Scorpions & inch worms

Air squats with T twists

Squats holds and rocks

 

 

Strength Development:

Snatch Complex

 

10 Rounds @ 90 Seconds

 

Barbell Complex:

·     1 Squat Snatch

·     1 Hang Squat Snatch

·     1 Overhead Squat

 

Stimulus:

·   Add weight each set

·   Hit each Pull

·  Fast under bar

 

 

WOD

 

12 Minute EMOM

 

Each minute complete:

 

·   3 Power Snatches (RX 50+/35+ Kg)

·   4 Burpees over-the-bar

 

 

Stimulus:

·   Consistent Sets

·   Challenge yourself

 

Recovery Workout

12 Minute EMOM

 

Each minute complete:

 

·   6 Dumbbell Snatches

·   3-4 Burpees

 

 

Stimulus:

·   Consistent Sets

·  Challenge yourself