Snatch & MetCon

Warm-up:

200 M Run/Row

20 Glute Bridges (Slow Count)

Resistance Band Chest/Shoulder Mobility

Down Dog to Runner's Lunge & Twist

Then,

10 Romanian Deadlift (RDL) Drill with light bar or PVC (Hamstring/Hip/Glute engagement)

10 Overhead Squat Drill (With PVC or Resistance Band)

10 Single Arm High Pull R (Light Weight)

10 Single Arm High Pull L


Main Workout: To be completed in 2 Sections

Section 1: 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


Section 2: 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)


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

Surprise!

Each day, this week, the workout will Be kept a surprise until you show up! For those of you doing the workouts online, you will get an email the night before.

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