Friday Fitness and Fun

Strength

a.1: Snatch (5x6@>80% of 1RM)
*Working on barbell cycling

*Working on touch and go squat snatches

a.2: Goblet Squat (5x3 tempo 33X0)

Metcon (AMRAP - Rounds and Reps)

As many rounds as possible in 15 minutes of:

8 Power Snatches @ 50-55% of todays weight

8 dumbbell step -up (50/35)

8 burpees RX+ Rest 3 Minutes then:

As many rounds as possible in 15 minutes of:

8 overhead squats at the same weight

8 dumbbell walking lunges (50/25)

8 burpees Extra Work

a: Dumbbell Biceps Curl (3x12/side tempo 20X0)
*With back of upper arm supported on the back of incline bench

b: Handstand Weight Shifting (3x3-6 shifts/side )
*2 second pause on each side
*Perform wall facing if able, if uncomfortable perform facing away from wall

c: Snatch Pull (3x4 tempo 20X0) #workoutoftheday