S.A.S. & MetCon

Warm-up:

JumpRope Tabatas

-Complete 8 rounds of 20 seconds of work followed, immediately, by 10 seconds of rest.

-Less than 1 month: 8 rounds of 10 seconds of work followed by 20 seconds of rest.

-May switch out plate switches for jumping rope

Then,

5 Inchworms

Resistance Band Chest/Shoulder Mobility

Down Dog to Runner's Lunge & Twist

Down Dog to Pigeon


Main Workout: To be completed in 2 Sections

Section 1: Single Arm Snatches

Option 1 > 3 Months

5 - 5 - 5 Reps of AHAP Single Arm Snatches (5 R + 5 L= 1 Set)

Option 2 < 3 Months

5 - 5 - 5 Reps of Single Arm Snatches (5 R + 5 L= 1 Set)

Option 3 < 1 Month

5 - 5 - 5 Reps of Single Arm Snatches (5 R + 5 L= 1 Set)


Section 2: MetCon

Option 1 > 3 Months

AMRAP in 16 Minutes

200 M Run/Row

20 Alt Arm DB Biceps Curls 15/20 (R+L=1)

20 Resistance Band Triceps Ext M/H

20 Squats


Option 2 < 3 Months

AMRAP in 12 Minutes

200 M Run/Row

20 Alt Arm DB Biceps Curls 10/15 (R+L=1)

20 Resistance Band Triceps Ext M/H

20 Squats


Option 3 < 1 Month

AMRAP in 8 Minutes

100 M Run/Row

10 Alt Arm DB Biceps Curls 8/10 (R+L=1)

10 Resistance Band Triceps Ext L/M

10 Squats