Friday Fitness Fun!

Strength Snatch (5 x 2 > 80-85% of 1 rep max snatch) *No touch and go

*We’ll be maxing out over the course of the next 4 cycles to get a baseline of strength to work from
*Posterior hip rocks x 5 reps / side Metcon (AMRAP - Rounds and Reps) 20 minute AMRAP:

25 meter shuttle run (back and forth twice = 1 rep = 100 total meters)

10 total single arm snatch (45/30) (50/35)

10 burpee ground to overhead *same weight Extra Work a: Dumbbell Biceps Curl (3 x 10 (20X0)) *palms up b: Handstand Lateral Walk (3 x 10-15 steps / direction) Perform wall facing if able, if uncomfortable perform facing away from wall c : Snatch Grip RDL (3 x 5 (20X0 tempo)) #workoutoftheday