Friday, 9/11
September 10, 2020
Programming Preview: Week of 9/14
September 13, 2020
Warm Up
3 Rounds Of:
15 Jumping Jacks
10 PVC Pass Throughs
10 Alt Bird Dogs
5 Squat To Bootstraps
Prep: (10 minutes)
1 x 5 Hang High Pull
1 x 5 High Hang Power Snatch + 5 OHS
1 x 5 Hang Power Snatch + 5 OHS
1 x 5 Power Snatch
then
1 x5 Snatch+10 Med Ball Front Squat Front Squat
1×5 Snatch+ 5 Med Ball Jump Squats
1×5 Snatch+ 5 Wall Ball
Met Con
For time (15 Min cap: aim for ~12 minutes)
100 Power Snatches (95/65)
At the top of every minute (including 0:00) perform 5 heavy wall balls w/30:20
Weight should feel moderately light – think 15+ touch and go reps are doable but encourage small manageable sets with quick rest
Core Work
2 Rounds
60 Sec Front Plank
30 Sec Rest
60 Sec Side Plank
30 Sec Rest
60 Sec Other Side Plank
30 Sec Rest
60 Sec Arch Hold
