Public Whiteboard

Components

Snatch Balance

Metcon

Settings

Workout

No Chill

Warm-up

2 Sets:
1:00 Ski Or Row (your choice) (easy/moderate)
10 Pushup to Downward Dog
20 shoulder taps in push up plank
25-50' overhead walking lunge (start with empty bar and slowly add weight)

Weightlifting

Snatch Balance ((1 + 1) x 5)

Snatch Balance

1 Pause Snatch Balance + 1 Snatch Balance @ 6.5/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 7/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 7.5/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE

** Pause for 2 seconds in the bottom of the squat (1st rep of each set)

Metcon

Metcon (5 Rounds for reps)

With a partner, complete 5 rounds of:

3 Minute AMRAP:
30 Pushups
20 Overhead Walking Lunges (95/65)
10 Synchronized Burpees over the Bar

-rest 1:00-

Whiteboard:

Friday, July 22, 2022

Male Clients