October 1st

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Warm Up

WARM UP VIDEO

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Snatch Complex

Every :90sec x 7

Snatch High Pull (2sec pause above knee)

Hang Snatch (2sec pause above knee)

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Speed Demon

5 Rounds each for max effort:

7 Power Snatch #75/55

7 DB Box Step Overs 24"/20" #40's/25's

14/11 Cals on Air Dyne Bike

*Perform a round every 3:00

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Cool Down

Immediately after final round:

10 minute (Minimum) easy Bike/Walk/Row

Child's Pose on Bench/Box 1-2 mins

Seated Pike Stretch 1-2 mins

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Accessory

3-4 Sets

:30/side Banded Anti Rotation

8-12 Arnold Press

*Rest 60-90 sec between rounds