Monday, April 23

Warm-up

:30 Seconds Medball Foot Taps Air Squats Medball Deadlifts Active Samson Medball Slams Active Spiderman

Snatch Skills

Pause Snatch DL + Low Hang Squat Snatch + Squat Snatch

Snatch Skills On the 1:30 for 7 Sets: Pausing Snatch Deadlift Low-Hang Squat Snatch (Drop From Overhead) Squat Snatch Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.

Squat Snatch

On the Minute x 9 – 1 Repetition Minute 1,4,7 – 74% Minute 2,5,8 – 77% Minute 3,6,9 – 80%

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

10 Reps @ 72% 8 Reps @ 77% 6 Reps @ 81% 4 Reps @ 85% 2 Reps @ 90% Rest 2:00 between sets.

Metcon (AMRAP - Rounds and Reps)

”Spin Doctor” AMRAP 16: 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings (53/35)

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