14 July 2021

RX

Strength/ Skill

EMOM x 10 Snatch + Low Hang Snatch start @ 50% of 1RM Snatch Add 5% weight each minute if you make a successful lift

2 mins rest after the snatch work
Then at the weight they hit for their snatch
Every 2 mins x 31 snatch high pull + 3 low hang snatch high pulls
5 Reverse Lunges
No rest until both movements are complete.
Workout
5 rounds for time of:
20 Wall Balls @ 20/14lb 10/9ft
20 Sumo Deadlift Highballs @ 35/25kg
20 Reverse Lunges @ 24/20kg
20 Push Press @ 35/25 kg
Row 20 calories
METCON
 
Workout 
12 min AMRAP
18 Cal row
12 Air Squats
10 DB Hang Clean & Push Press
8 Reverse Lunges
Rest 2 mins
12 min AMRAP
6 Burpees
8 DB Renegade Row
10 Dual DB Front Squat
14 Cal Bike
Strength & Conditioning
Workout 
Every 2:30 min X 5
12 KB Glute Bridge Floor Press
8-12 Feet Elevated Ring Rows
30 Sec ON/30 sec OFF
Air Bike
Row
Run
4 min in each station
*Effort of 8 of 10