Next Friday Night
Auxillary Core:
2 Rounds:
Single Leg Glute Bridge (10) (Right and Left)
Deadbug :30seconds
Plyo Skiers (Stack 2 45lb plates) :30seconds
SKILL: Squat Snatch
**Coaches run through drills for Pulling under the snatch
**Stabilizing before standing
STRENGTH: 12-min EMOM
Min-1: 2 reps at 65%
MIn-2: 2 reps at 70%
Min-3: 2 reps at 75%
*Reset to min-1 percentage at 4th-min and so on..
*Don’t have to be TnG
METCON – For Time!!
15 Squat Snatches
12 Squat Snatches
9 Squat Snatches
6 Squat Snatches
3 Squat Snatches
**(15) Sit-ups between rounds
L1: 135/95, 155/105, 185/135, 205/145, 225/155, 10 GHDs
L2: 95/65, 105/75, 115/85, 135/95, 155/105, 15 Ab-mat situps
L3: 65/45, 75/55, 95/65, 105/75, 115/75 (Catch in Power, then squat-allowed), 15 Ab-mat Situps
L4: 30-24-18-12-6 with DB, 15 Ab-mat Situps