Friday – 5/4/18

Warm-Up
Coach’s Choice

Workout
A. EMOM x 4min (4 sets):
High Hang Snatch x 1 rep @ 55-65%
+
Every 90sec, for 4:30min (4 sets):
Hang Snatch x 1 rep @ 65-75%
+
Every 2min, for 10min (5 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)
+
Every 2min, for 6min (3 sets):
2 Snatch Lift-Offs + Snatch @ 85-90%

B. Two sets for max reps/calories of:
3min of AB
– Rest 60sec
3 Minutes of Single-Arm Kettlebell Clean & Jerk* (24/16 kg – switch arms every 10 reps)
– Rest 60sec
3min of Rowing
– Rest 60sec

Optional Work (After Class)
A. Banded Tricep Pushdowns; 100 reps
B. Banded Straight Arm pull downs; 100 reps

C1. Kneeling Rope crunch; 20 reps x 3 sets, rest 10sec
C2. DB Side bends; 20/side x 3 sets, rest 10sec