Wednesday

Pursuit: 30 min

A. Snatch – 1 PS + 2 HPS sm. Build for 15 min.

B1. DB Upright Row - 8-10 reps

B2. 1 L KB DL - 6-8 R/L

B3.  Flutter kicks 20-30 sec

4-5 sets, rest 60 sec

+

EMOM: 18 min

odd: 10/8 Row Cals

even: 10 KBS + 8 Sit-Up


 

Performance: 30 min

A. Snatch – 1 Snatch Pull + 1 Snatch High Pull + 1 Full Snatch -15 min

B1. BB FR Lunge step – 12 steps

B2. Captains Chair - 3 turns R/L (MOD is Russian Twist- 20 rep)

B3.  TGU - 3 R/L

4-5 sets, rest 60 sec

+

EMOM: 18 min

odd: 10/8 Row Cals

even: 10 KBS + 6 Burpees (Grn/Yel)