Power Snatch
Every :90 for 15:00
5-5-4-4-3-3-2-2-1-1 T&G Sets throughout
Metcon:
3 Rounds
30 DB Snatch 50/35
30/20 Calories on Air Bike
2:00 Rest
16 Min Cap
COMPETITORS EXTRA:
EMOM 12
1 Set of Bar Muscle Ups (4-8 reps)
1 Set of Double Unders (30-60 reps)
ATHLETES NOTE:
Try to get as comfortable as possible cycling that DB. With whatever weight you choose you should be able to open up with at least half the reps UB each round.
Bodybuilding Workout: Calves, Quads and Hamstrings
- Standing Calf Raises – 4 sets x 20-30 reps
- Back Squats – 3 sets x 8-10 reps
- Leg Press Calf Raises – 4 sets x 20-30 reps
- Hack Squats – 3 sets x 8-10 reps
- Stiff-Leg Deadlifts – 3 sets x 8-10 reps
- Leg Presses FST-7 – 7 sets x 8-10 reps
- Prone Leg Curls w/band FST-7 – 7 sets x 8-10 reps