Wednesday-Performance
Warmup-Barbell Drills
A) Oly: E3MOM: Max TnG Snatches (Power or Squat)
R1-@75%
R2-@80%
R3-@85%
B) Met-Con: AMRAP 10
Complete 2 Rounds of Cindy
5 Pull ups
10 Push ups
15 Air Squats
then, 3 Squat Snatches @ 60%
Complete 2 Rounds Cindy then, 3 Sq Snatches @70%
Complete 2 Rounds Cindy then, 2 Sq Snatches @80%
Complete 2 Rounds Cindy then, 2 Sq Snatches @85%
Complete 2 Rounds Cindy then, max Sq Snatches @90%
Complete 2 Rounds Cindy then, 2 Sq Snatches @80%
Complete 2 Rounds Cindy then, 2 Sq Snatches @85%
Complete 2 Rounds Cindy then, max Sq Snatches @90%
C) Met-Con: AMRAP 10
Complete 2 Rounds of Cindy
5 Pull ups
10 Push ups
15 Air Squats
then, 3 Squat C&J @ 60%
Complete 2 Rounds Cindy then, 3 Sq C&J @70%
Complete 2 Rounds Cindy then, 2 Sq C&J @80%
Complete 2 Rounds Cindy then, 2 Sq C&J @85%
Complete 2 Rounds Cindy then, max Sq C&J @90%
Complete 2 Rounds Cindy then, 2 Sq C&J @80%
Complete 2 Rounds Cindy then, 2 Sq C&J @85%
Complete 2 Rounds Cindy then, max Sq C&J @90%
Wednesday-Fitness
Warmup-Barbell Drills
A) Oly: 3 Rounds of 1 min on and 2 min off
Max Hang Power Snatches
Max Hang Power Snatches
R1-@60%1RM
R2-add 5-10#’s
R3-add 5-10#’s
B) Met-Con: AMRAP 10
Complete 2 Rounds of Cindy
5 Ring Rows
10 Push ups
15 Air Squats
then, 10 One Arm KB Swings/each side
Complete 2 Rounds Cindy then, 10 One Arm KB Swings/each side
Complete 2 Rounds Cindy then, 10 One Arm KB Swings/each side
Complete 2 Rounds Cindy then, 10 One Arm KB Swings/each side
Complete 2 Rounds Cindy then, max KB Swings Alternating arms every 10 reps
Complete 2 Rounds Cindy then, 10 One Arm KB Swings/each side
Complete 2 Rounds Cindy then, 10 One Arm KB Swings/each side
Complete 2 Rounds Cindy then, max KB Swings Alternating arms every 10 reps
C) Met-Con: AMRAP 10
Complete 2 Rounds of Cindy
5 Pull ups
10 Push ups
15 Air Squats
then, 20 DB Hang Clean and Jerks
Complete 2 Rounds Cindy then, 20 DB Hang Clean and Jerks
Complete 2 Rounds Cindy then, 20 DB Hang Clean and Jerks
Complete 2 Rounds Cindy then, 20 DB Hang Clean and Jerks
Complete 2 Rounds Cindy then, max DB Hang Clean and Jerks
Complete 2 Rounds Cindy then, 20 DB Hang Clean and Jerks
Complete 2 Rounds Cindy then, 20 DB Hang Clean and Jerks
Complete 2 Rounds Cindy then, max DB Hang Clean and Jerks