Saturday 12.4.21

Prep

Coach led Dynamic Warmup

A.

Snatch Warmup

-Coach led

B.

Partner Conditioning

3 Rounds of:

50 Wall Balls (20/14)

30 Burpees

Right into:

3 Rounds of:

50 Calorie Row

30 Power Snatch (95/65)

Right into:

3 Rounds of:

50 Walking OH Plate Lunges (45/25)

30 Chest to Bar Pull-ups

– Goal: Split work evenly so you’re able to work at challenging pace for all pieces today.

L2: (14/10) (75/55) (35/15) (Pull-ups)

L1: (10/8) (25/15 Alt. DB Snatch) (25/10) (Band Assisted Pull-ups)

TIME CAP = 30:00

C.

Arms & Abs

Reps of:

40-30-20-10:

Banded Hammer Curls

*20s Hollow Hold after each set