Public Whiteboard

Auto Scroll Page

Components

Snatch

Settings

Workout

Sunday Funday

Warm-up

Run 400m
Bike 10 Cals
10 Inchworms
10 Cossack Squats
10 High Five Squats
15 PVC Passes
15 PVC OHS
15 GHD Hip Ext.
3 Sided Plank (:30 per side)
Review Snatch Pull (45/35)
Review Snatch(45/35)

Snatch (12 Rounds: 10 Calorie Bike 1 Snatch m @ 70% )

12 Rounds:
10 Calorie Bike
1 Snatch @ 70%

*If you miss the Snatch, you must run 200m before starting the next round.

The emphasis is technique, not load! Take 10 minutes to drill the Snatch as you build in weight before starting the metcon.

Mobility

1:00 Per:
Foam Roll Quads
Couch Stretch
Pigeon Stretch
Foam Roller Pec Stretch (2.5lbs)

Want to see some of these movements in action? Check out our .