Tuesday, September 18th
Warm-up:
Dynamic Stretching
-then-
2rds:
10x Around the World’s (PVC)
10x Pass Through’s (PVC)
10x OHS
5x Snatch Balance
Oly:
Squat Snatch
EMOM11:
0:00-3:00:
Hang High Pull + Hang Squat Snatch + Squat Snatch + OHS
3:00-4:00: Rest
4:00-7:00:
Hang Squat Snatch + Squat Snatch + 2x OHS
7:00-8:00: Rest
8:00-11:00:
Squat Snatch + 3x OHS
*Build in weight over the course of 11:00
Plank Challenge:
Max Plank Hold (from elbow’s)
*L1: Push-up Plank Hold
Metcon:
FT:
Buy-in: 400m Run
-then-
20-16-12-8-4
Alt. DB Snatch @ 50/35
10-8-6-4-2
DB Hop Burpees
-then-
Buy-out: 400m Run
* L3: 70/50
* L1: 200m Run | 35/20 or less