A. EMOM 10
DB Snatch and Power Snatch Cycling
Odd Minutes: 8 DB Snatches 50/35 35/25 20/15; focusing on smooth technique and speed
Even Minutes: 4 – 8 TNG Power Snatch 95/65 75/55 45/35(hang)
3 RFT
9 OHS 95/65
9 C2B
200Ft Shuttle Run (25ft sections)
Purpose and Desired stimulus:
– Cycling practice
– short duration/lower volume metcon
– short but intense
– scale as needed to keep times realtively short and intensity high
MFIT
Warm up: 2 rounds
10/8 cal bike
Ankle stretch on rig
Walking lunge to reach x5 e side
Banded GM x10
Plate push squat x10
4 rounds:
BB RDL x6-8 reps
rest 0:30
FFE DB split squat x6-8e
rest 1 min
Conditioning: 18 mins, every 3 mins starting at 0, complete:
5 pushups
10 wall balls
15 abmat sit ups
*continuous bike when not completeing these exercises
Mobility:
10-12 Jefferson curls
1 min e Pigeon pose