23 November 2021

RX

Strength/Skill

Snatch Complex

Every 2:00 mins X 7

complete:

3 power snatch + 2 squat snatch

(TNG power + full reset for squat snatch

Workout

WOD (3 RFT)

9 BB deadlift
15 BB thruster
9 BBJO

TC 12 min

 

METCON

Workout

CIRCUIT WORK

Min 1 : Box Step Overs

Min 2 : Sit Ups

Min 3: Inchworms

Min 4 : Max Distance

Min 5 : Rest

 

BASELINE

Workout

Tabata
20 secs work/10 secs rest
X 7 rounds
Burpee
Mountain Climbers
Wall Step overs
Sit ups
(14 mins total)

Rest 2 mins

Tabata
20 secs work/10 secs rest
X 7 rounds
Skipping
KB Swing
Wall Jumps
HR push up
(14 mins)

 

LEARN TO MOVE

Session 2

Deadlift + KB Swing Series