FITNESS

Warm-Up.

“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 minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Tall Box Jumps x 5 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)
Station 3 – Strict Knees to Elbows x 8 reps @ 2110
Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0

B.

For time:
60/40 Calories of Assault Bike
60 Kettlebell Swings
30 Burpees

guest
1 Comment
newest
oldest most voted
Inline Feedbacks
View all comments
Gabriel
Gabriel
November 9, 2022 3:22 am

A. 205, 24inches did 7 for 25-30 secs of work, 8-10 knees to elbows, blue band 30
B. 60 calls, 55lb DB for 60 swings, 30 burpees .. 7:31.22