CFT 12112019

 

Who's ready for some snatches? 

Warm-Up:

5 min on each cal machine

Then athlete specific

Practice:
Tabata HS holds

3 Rounds
50 DUs unbroken
10 kip swings


Weightlifting:
10 rounds:
Snatch deadlift + Snatch from below the knee
*Building

Front squat:
Find heavy 3

Press:
Supinated barbell press:
3 x 15

Core:
8 x 1 Skin the cat

Conditioning:
3 rounds:
4 min AMRAP:
35 DU
15 DB snatches@35
10 wall balls @14
Rest 2 min

Cool down:
10 min bike cool down

then 2 min lacrosse ball lats, triceps, pecs, upper back
foam roll quads, calves

kettlebell hip flexors


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