2 Rounds of:
:30 R-Arm Hang DB Snatch
:30 Lateral Hops Over DB :
30 L-Arm Hang DB Snatch
:30 DB Goblet Squats
Rest as needed
GET FIT
With a 25:00 Clock
3 Rounds of:
20 Wall Balls 20/14 10'
3 Squat Snatch 135/95
-then-
2:00 Rest
-then-
3 Rounds of:
20 Wallballs
3 Squat Snatch 185/125
-then-
Find a 1RM Snatch in remaining time
(WELLNESS WOD)
AMRAP 15 of:
20 Wall Balls (any weight)
20 DB Snatch 35/20
5:00 Rest
-then-
EMOM 5
10 DB Z-Press (5/arm)
COMPETITORS EXTRA
3 Rounds of:
200m Run
20 Pistols
200m Run
20 Burpees to Target 6"
2:00 Rest
17 Min Cap
COACHES NOTE:
There is plenty of extra time built into class before the workout starts to review and drill the Snatch with everyone. They should likely build AT LEAST to that opening weight before the workout starts.
ATHLETES NOTE:
You'll be breathing heavy just by nature of this workout, but the real focus should be on the consistency of your snatch. The pace does NOT need to be high intensity. On the contrary, you should slow down and focus on that barbell!
BODYBUILDING WORKOUT
Routine 3b: Chest, Triceps & Abs
3-Way Super-set of:
- Barbell Flat Bench Press (4 x 8-12 reps)
- Bent over Tricep Extensions (4 x 8-12 reps)
- Ab-mat Situps (4 x 30 reps)
- Barbell Incline Bench Press (4 x 8-12 reps)
- Close-grip Barbell Bench Press (4 x 8-12 reps)
- Cable Wood-choppers (4 x 10-15 reps per side)
- Flat Bench Dumbbell Pec Flys (7 x 8-12 reps)
- Cable Tricep Press-downs (7 x 8-12 reps)
- Reverse Crunches (3 x 20-30 reps)