Warm-Up: 8:00 minutes
2 Sets, For Quality
1:00 minute Machine Choice
10 Squat Y’s, Light Load
Primer: 8:00 minutes
3 Sets @ Empty Barbell
Hang Power Snatch
Snatch Balance
Low Hang Squat Snatch
into...
3 Sets
High Hang Squat Snatch
Hang Squat Snatch
Squat Snatch
Increasing loads to working weight
Weightlifting
3 Position Snatch
*Mid-Thigh, Low Hang, Floor
Every 90 seconds, 6 Sets
Set 1: @ 60%
Set 2: @ 60%
Set 3: @ 65%
Set 4: @ 65%
Set 5: @ 70%
Set 6: @ 70%
"The Hurricane"
For Time:
21/15 Calorie Echo Bike 28/20 Cal Row
21 Power Snatches 35/25 kg
15/11 Calorie Echo Bike 20/15 Cal Row
15 Power Snatches 35/25 kg
9/7 Calorie Echo Bike 12/9 Cal Row
9 Power Snatches 35/25 kg
15/11 Calorie Echo Bike 20/15 Cal Row
15 Power Snatches 35/25 kg
21/15 Calorie Echo Bike 28/20 Cal Row
21 Power Snatches 35/25 kg
Time Cap: 15:00 minutes
Recovery / Mobility Protocol
1:00 minute Seated Chest Stretch
2:00 minute Saddle Pose
1:00 minute Seated Forward Fold
1:00 / 1:00 minuteCouch Stretch
Optional Accessories
4 Sets, For Quality
6-8 Barbell Cuban Press 40x1 Tempo
Comments