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Components

Metcon

Settings

Workout

Monday 082420

Warm-Up

[GENERAL]
3 Rounds:
:30 PVC Pass Throughs
:30 PVC Overhead Squats
30 Lateral Hops Over PVC

[SPECIFIC]
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

[MOBILITY]
1 Min. PVC Lat Stretch
:30 PVC External Rotation Stretch /SIDE

[PRACTICE]
Hang Power Snatch Technique
Thruster Technique

Conditioning

[PRACTICE]
1 Round:
4 Hang Power Snatches
10 Double Unders
4 Thrusters

Metcon (Time)

"It's Goin' Down"

21-18-15-12-9:
Hang Power Snatches
Thrusters

After Each Set: 30 Double Unders

[SCALING]

HANG POWER SNATCHES: Double DB, 1-Arm DB, Kettlebell Swings, Slam Balls, Barbell (75/55).

THRUSTERS: Double DB, 1-Arm DB, Goblet Thrusters, Medicine Ball Thrusters, Barbell (75/55).

DOUBLE UNDERS: :30 Time Caps, Reduce reps, 45 Single Unders, Over and Back DB Hops, Line Hops, Jumping Jacks.

Whiteboard:

Monday, August 24, 2020

Male Clients