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Components

3 Part Snatch Complex

Metcon

Hello Dollys

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Workout

16Feb2015

Warm-up

Warm Up # 1 (Jump Rope)

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Stretches: Anchored T-Spine, Rib Mobilization, Single Leg Flexion

Strength & Skill

3 Part Snatch Complex ([6.3.1] 3-3-2-2-1-1)

Snatch Pull + Power Snatch + Overhead Squat

Metcon

Metcon (5 Rounds for time)

16Feb2015

Complete As Much As Possible in 16 Minutes of:

50 x Double Unders
50 x Sit-Ups
500 Row

40 x Double Unders
40 x Sit-Ups
500 Row

30 x Double Unders
30 x Sit-Ups
500 Row

20 x Double Unders
20 x Sit-Ups
500 Row

10 x Double Unders
10 x Sit-Ups
500 Row

**Write the time you complete each segment for scoring.
**30 x Sumo Deadlift High Pull can be substituted for rowing. (75# / 55#).

Homework

Hello Dollys (120 reps)

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Whiteboard:

Monday, February 16, 2015

Clients:

Clients