February 10th

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Warm Up

WARM UP VIDEO

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Snatch Complex

7 Sets

Muscle Snatch + 2 Power Snatch

*Rest as needed between sets

*Build to a moderate/heavy loading for the day.

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Frigid

*Perform the workout in order down the list and then back up. (Ex. 60 down to 10, then 20 back up to 60).

60 Cal Row

50 Alternating Lunges

40 Single Arm DB Push Press #40/30 (Switch Every 5 reps)

30 Sit Ups

20 Devils Press #40/30

10 Burpee

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Cool Down

5-7 minute Easy Bike/Walk

Seal Pose to Down Dog 1min

90 Degree Pec Opener 1min/side

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Aerobic Capacity Week 5

8 Rounds

200m Strider (Speed/Fast Jog)

200m Slow Jog (Recover)