Next Friday Night

2
Jan

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

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