April 29, 2024 – Fitness

Warm-Up | Fitness
“Mind Muscle” Complete Snatch Warm-Up

Followed by…

Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving

*Every new line means take a short break before moving to the next movements”

Then…

A.
Every 90 seconds, for 15 minutes (3 sets) of:
*Station 1 – Single-Arm Banded Dumbbell Rows (Left) x 15 reps @ 2111
*Station 2 – Single-Arm Banded Dumbbell Rows (Right) x 15 reps @ 2111
*Station 3 – Ring Dip and Support Hold x 30.15.30 seconds
(hold the ring dip position for 30 seconds, rest for 15 seconds, then hold the top of a ring support for 30 seconds)
*Station 4 – Jefferson Curl x 5 reps @ 4442

B.
Every 3 minutes, for 12 minutes (4 sets) for times:
20/15 Calories of Assault Bike
10 Burpee Box Jump or Step-Overs