12 January 2022

RX

Strength/Skill

Every 90s x 8:
2 Snatch Deadlift + 2 Squat Snatch
(Keep Barbell close to body)

Workout

AMRAP 3
Power Snatch

90s rest

AMRAP 3
BBJO

90s rest

AMRAP 3
1 Power Snatch
1 BBJO

 

METCON

Workout

Partner Metcon
14 min AMRAP
600m Run/Row (Shared)
30 KB Squats (Shared)
15 V Ups (Synchro)

Rest 1 min

14 min AMRAP
30 Down Ups (Shared)
30 KB Swing (Shared)
10 TTB (Synchro)

Rest 1 min

Repeat

 

BASELINE

Workout

Partner Baseline
AMRAP 12
P1: 15-10-5
Reverse Lunges
KB Swing
P2: Max Wall Step Ups

2 mins rest

AMRAP 12
P1: 5-10-15
Air Squat
Bench Step Overs
P2: Max Wall Balls

 

LEARN TO MOVE

Session 4

Olympic Lifting Series

 

PAIRS BOOTCAMP

Workout

YGIG AMRAP 35
1-2-3-4-5-6-7-8-9-10……REPS
DB Hang Clean
DB Bent Over Row
DB Bicep Curl
DB Chest Fly
DB Push Press