Zandra working hard at her ring pull ups
Pick one strength and metcom or pick two strength and no metcom or do all!
- Snatch Complex
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- 1 muscle Snatch + 1 Power Snatch + 1 Hang Snatch (squat)+ 1 full Snatch
- 6×1 @65% of 1RM Snatch
- Back Squat
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- work up to 80% of your 1RM for one set of 3 reps
- Then, deload 2×5 @40-60# less
Metcom 20 Minute AMRAP: Run 400m 5 Hang Power Clean & Jerk (135/95#) 10 Toes-to-Bar, ENGAGE LATS AND TIGHTEN EVERYWHERE BEGINNER 15 Minute AMRAP: Run 200m OR ROW 400 5 Hang Power Clean & Jerk MW OR USE KETTLEBELL 10 KNEES TO ELBOWS CORE: Tabata Hollow Rock & Superman Hold 4 Minutes: 20 seconds ON (HOLLOW BODY HOLD) 10 seconds OFF (SUPERMAN HOLD)
