Workout of the Day
1 Snatch high pull/2 power snatch/1 snatch
Movements:
Hang Power Snatch | Power Snatch | Snatch
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7 Hang power snatch (95/65)
7 burpee (no jump)
*No jump at top of burpee, just stand/open the hip. The intent is to be able to move FAST through them. Choose a weight on the snatch that can be done quickly and UNBROKEN for all 7 minutes. If that means you use an empty bar, then do it.
Movements:
Burpee | Hang Power Snatch | Power Snatch | Snatch
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Barbell Bettys
1) :45 plate hold overhead
2) 10 DB front rack lunges
3) 15 sit ups
Movements:
Dumbbell Front Rack Lunge | Sit-up
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Overhead Squat for load:
#1: 7 reps
#2: 7 reps
#3: 5 reps
#4: 5 reps
#5: 3 reps
#6: 3 reps
Movements:
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