• Daniel LaPointe

Monday, May 7


30 Seconds Easy Row Active Spidermans Medium Row Push-up to Down Dog Faster Row Air Squats 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 Skills 2 (7 x 1)

On the 1:30 for 7 Sets: Pausing Snatch Deadlift 2 Hang Power Snatches 3 Snatch Balances Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.

Snatch (Emom 9)

On the Minute x 9 – 1 Repetition Minute 1 – 79% Minute 2 – 82% Minute 3 – 85% Repeat this cycle (2) additional times.

Back Squat (10-8-6-4-2)

10 Reps @ 76% 8 Reps @ 81% 6 Reps @ 85% 4 Reps @ 89% 2 Reps @ 94% Rest 2-3 minutes between sets.

Metcon (AMRAP - Reps)

AMRAP 3: 18 Burpee Box Jumps (24/20) 18 Overhead Squats (75/55) Max Calorie Row rest 3 minutes AMRAP 3: 15 Burpee Box Jumps (24/20) 15 Overhead Squats (95/65) Max Calorie Row rest 3 minutes AMRAP 3: 12 Burpee Box Jumps (24/20) 12 Overhead Squats (115/80) Max Calorie Row rest 3 minutes AMRAP 3: 9 Burpee Box Jumps (24/20) 9 Overhead Squats (135/95) Max Calorie Row

*Count Row Only as score

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