Monday L2
Warm-Up:
3 Rounds:
50 Single Unders
5 Burpees
5 Muscle Snatches
5 Overhead Squats
Strength:
Power Snatch + Snatch Balance + Snatch
7 x Complex
New Set Every 2:00
Drop and reset after the Snatch Balance
Work on catching …
Friday L2
Warm-Up:
3 Rounds
10/8 Calorie Bike
6 Box Jumps
4 Muscle-snatches
4 Overhead Squats
Strength:
Floating Snatch
3,2,2,1,1,1
New Set Every 2:00
Progressive to a heavy Single For the Day
Metcon:
2 Rounds
30/24 Echo Bike Calories
20 …
Thursday L2
No Class!
…
Wednesday L2
Warm-Up:
400m Run
into..
2 Rounds
8 Muscle-cleans
6 Front Squats
:30 GHD Hollow Hold
Strength:
Block Clean
3,2,2,1,1,1
New Set Every 2:00
Progress to a heavy Single for the day
Set Block so the bar is Just above …
Tuesday L2
Warm-Up:
5 Minutes
As Many Reps As Possible
8 Around the world Scap pull-ups
8 Alternating Hang Clean + Jerks (35/20)
4 Burpees
Strength:
Weighted Strict Chest to bar
6 x 1
New Set Every 1:30
Progressive
Pause for …
Monday L2
Warm-Up:
3 Rounds:
8 Box Step-ups
4 Box Jumps
6 Good Mornings
4 Overhead Squats
Strength:
Power Snatch + 2 Overhead Squats + Snatch
7 x Complex
New Set Every 2:00
Drop and reset after the Overhead Squats
Progressive …
Saturday L2
Friday L2
Warm-Up:
5 Minutes:
10/8 Calorie Row
8 Wall Supported Handstand Shoulder taps
3 Snatch Grip Lift Offs (45/35)
3 Snatch Grip Deadlifts
3 Hang Power Snatches
3 Overhead Squats
Strength:
Deficit Snatch
3,2,2,1,1,1
New Set Every 2:00
Progressive to …
Thursday L2
Metcon:
30 Minutes (4 Rounds)
Max Distance Bike
Every 2:30
#1: 100m Unbroken Dual Kettlebell Front Rack Carry
#2: 20 Box Step-ups (24/20″)
#3: Accumulate :45 of a dead hang
Stimulus Check:
you pick your weight on the front …
Wednesday L2
Warm-Up:
3 Rounds:
2:00 Dart Game
into…
3 Rounds
1 Wall Walk
4 Box Jumps (24/20)
6 Front Squats (45/35)
Strength:
Low Block Clean
3,2,2,1,1,1
New Set Every 2:00
Progress to a heavy Single for the day
Set Block …
