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Components

Hang Power Snatch

Metcon

Tuesday

Warm-up

AMRAP x 5 MINUTES
100m Run
10 Sit-ups
5/5 Single Arm DB Deadlift
5/5 Single Arm DB Strict Press

Strength

Hang Power Snatch (5x3)

Hang Power Snatch

5x3
Hang Power Snatch*

*Keep loads light to moderate and focus on perfect mechanics.

(Score is Weight)

Strength - HOME

Metcon (Weight)

EMOM x 12 MINUTES
MIN 1 - 7 DB Snatch (R) + 7 Push Press
MIN 2 - 7 DB Snatch + 7 Push Press

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
3-6-8-10-12-10-8-6
Toes to Bar
Alt. DB Power Snatch (45/30)|(25/15)

*10/8 Cal Bike after each full Set.

(Score is Time)

Workout - HOME

Metcon (Time)

FOR TIME
4-6-8-10-12-10-8-6-4
Weighted Sit-ups
Alt. DB Power Snatch

*200m Run after each full Round.

(Score is Time)

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