Tuesday fitness in Gibbstown


Hang Snatch (5x3@>75% of 1Rm )

*2 Second Pause at above knee *Attempt slightly more laod then last snatch session *Frog Thrust Hip Mobilization x 5 reps between sets

Metcon (3 Rounds for reps)

3 total rounds of : 5 minutes "ON" - 2 Minutes "OFF" (21 total minutes) "ON" AMRAP of: 20 Double unders 15 Wallballs (20/14) 10 Dumbbell Muscle Cleans "OFF" 2 minutes of jogging (get heart rate down here) Attempt to maintain the same number of rounds and reps for each AMRAP

Extra Work

a: Dumbbell Biceps Curl (3x15 tempo 20X0)

standing palms up

b: Kick to freestanding handstand hold (3x5 kicks)

c: Power Snatch Hip (3x6)

Building each set


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