Friday, June 17
Warm-up
Warm-up
3 RDS
7/5 Cal Bike
10 PVC Pass Throughs
10 PVC Around the Worlds
10 PVC OH Squats
10 Cossack Squats
7/5 Cal Bike
10 PVC Pass Throughs
10 PVC Around the Worlds
10 PVC OH Squats
10 Cossack Squats
Weightlifting
Snatch Complex (Weight)
Every 2:30 x 6
1 Hang Snatch + 1 Below the Knee Snatch + 1 Snatch
1 Hang Snatch + 1 Below the Knee Snatch + 1 Snatch
Metcon
Amanda-Ish (Time)
9-7-5
C2B Pull-Up
Squat Snatch (135/95lb)(61/43kg)
*15/12 Cal Bike After each set including to finish the workout
C2B Pull-Up
Squat Snatch (135/95lb)(61/43kg)
*15/12 Cal Bike After each set including to finish the workout
12 MIN CAP
LEVEL UP OPPORTUNITY: Sub Ring Muscle Ups for C2B (Gymnastics Focus)
Cool Down
:45/Side Couch Stretch
:45/side Thread the Needle Stretch
:45/side Thread the Needle Stretch