Warm-up
3 sets
:10 Bike Build up Sprint
2 HS Kick-ups
:20 Wall Hinge Stretch
5 Push-ups
then…
2 sets of Naked Bar Complex
5 Muscle Snatch
5 Back Rack Thruster
5 OHS
5 Snatch Balance
5 Power Snatch
Weightlifting
Power Snatch (1×3)
*10 min
*Touch and Go Power Snatch
*Build to 65-70% of 1RM snatch for a TNG triple.
Metcon
Metcon (6 Rounds for reps)
24 min ALT EMOM
Minute 1: 20/15 Cal Bike
Minute 2: Touch & Go Power Snatch x 3 reps @ 65-70%
Minute 3: 10 HR Push-ups (Rx+ 10 Strict HSPU)
Minute 4: Touch & Go Power Snatch x 3 reps @ 65-70%
