MONDAY

Warm-up

200m run 2 Rounds: 30″ shoulders rotations 20 jumping jacks active spiderman walking 10 active dive bombers 10 air squats ———————————- W/wall ball: 5 front squats 5 push press 5 thrusters 5 wall balls ———————————- W/ barbell: 5 good mornings 5 back squats 5 strict press 5 stiff legged deadlift 5 front squat wall ball thoracic opener

Weightlifting

Barbell complex SOS

1 Snatch 1 overhead squat 1 snatch balance Work heavy during 20′ Go up in weight after every set. Rest 2/3′ between sets.

Metcon

Bumblebee (7 Rounds for reps)

AMRAP 7 Max Power snatch 115/75 *EMOM: 7 wall balls 20/14 Starting w/wall ball at min mark 0/1/2/3/4/5/6. Athletes complete 7 wall balls before start snatches. Score today is the total number of power snatches completed.

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