• Daniel LaPointe

Tuesday, April 17


:30 Seconds Inchworms Active Samson Active Spidermans Air Squats Push-up to Down Dog Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff-Legged Deadlifts

Snatch (1 x 1)

15 min clock Build to a Heavy Single Squat Snatch

"Ring of Fire" (AMRAP - Reps)

AMRAP 9: 1 Ring Muscle-up 1 Squat Snatch (135/95) 2 Ring Muscle-ups 2 Squat Snatches (135/95) 3 Ring Muscle-ups 3 Squat Snatches (135/95) … Up by (1) rep each round

"Ring of Fire" - Scaled/Intermediate (AMRAP - Reps)

AMRAP 9: 2 Pull-ups 2 Power Snatches 95/65 4 Pull-ups 4 Power Snatches 95/65 6 Pull-ups 6 Power Snatches 95/65 … Up by (2) reps until finish

Rx+ C2B, 115/80

Metcon (No Measure)

Row/Bike Conditioning 2 Rounds, Not for Score: Minutes 0:00 – 5:00 – Light Pace Minutes 5:00 – 8:00 – Moderate Pace Minutes 8:00 – 10:00 – Fast Pace

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