August 21, 2017

20170821

Warm-up

2 RNFT:
10 Cal Row
5/Side Spiderman Stretch
10 Sit Ups
15 PVC OHS

Then:
Warm Up movements for Snatch work with Barbell!

Strength
Snatch (1 + 1 + 1)
Pausing Snatch Pull + Snatch (full squat) + Overhead Squat (2 sec hold at bottom)
*On the Snatch Pull pause right off the floor, at the knee, then the power position. Once finished, go back to the floor to complete the Snatch & OHS

Every 90 Seconds:
Set 1 & 2: 60%
Set 2 & 3: 70%
Set 4 & 5: 75%
Set 6 & 7: 80%+

Metcon
Metcon (Time)
30 Calorie Row Metcon

30/20 Cal Row
-Then-
5 Rounds:
10 Hang Power Snatch 115/75
10 Box Jump Overs 24/20
-Then-
30/20 Cal Row

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282