Workout 01/07/21

Strength:

1+1+1 

Squat snatch + Hang snatch + overhead squat

*Cannot drop bar in between reps

– 20’ to Establish 

Conditioning:

For Time:

12’ EMOM

  1. 10/8 Cal on bike
  2. 1 Power snatch (build each round, heaviest made rep is your score.)  

Accessories:

8×1 Max height (1 step) in box jump

6×1  Squat clean + hang squat clean

5x5ea Dual KB hang clean reverse lunge 

4xME Calf Raises (you pick weight) 

1×100 Hanging Strict weighted knee raises(above parallel but controlled reps)

Cardio:

For time:

400m run

500m row

800m run

1000m row

1 mile run

2000m row

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