Thursday 7.2.20

Prep
2 Sets
Run or Row x 1 min
Snatch Grip Can Opener x 10 reps
Squat Twist and reach x 10 reps
Pausing at Bottom (3 sec) OHS x 5 reps

Essentials:
A.
5 Sets
Snatch Deadlift + Segmented Snatch Deadlift
On the 90 sec marks

B.
8 min Amrap
1.Kettlebell Single arm Glute Bridge Floor Press x 7 reps per arm
2.Hang From Bar x 30 sec

C.
3 Sets each for time:
Row x 400 meters
Squat Jump x 20 reps
Inchworm x 5 reps
On the 5 min Marks

Fitness:
A.
5 Sets
Snatch Deadlift + Segmented Squat Snatch
65-70%
On the 90 sec marks

B.
8 min Amrap
1.Kettlebell Single arm Glute Bridge Floor Press x 7 reps per arm
2.Strict Pull Up x 30 sec max reps

C.
3 Sets each for time:
Row x 500 meters
Squat Jump x 25 reps
Wall Walk x 4 reps
On the 5 min Marks