Oly Hour at 8am:
2 sets with a bar:
Hi-Hang Pull x 8
Hi-Hang Muscle Snatch x 8
BTN Snatch Push Press x 8
OHS x 8
Hang Snatch x 8
A. 5’ to build to 80% of your best Snatch
Then, every 30” for 6 minutes do 1 Power Snatch
B. Take 3’ to build to 80% of your best Clean
Then, every 30” for 6 minutes do 1 Power Clean
4 sets, 30” rest between movements
C1. Heaving Snatch Balance x 5
C2. Barbell Good Morning x 5
C3. 40” Ring Plank
C4. DB Push Press x 5
partner line drills
Each team has a “pet rock”, given to them by the coach. It can be anything: atlas stone, dumbell, kettlebell, etc. If the rock hits the deck, so does the team! 10 burpees per person! Teams of 3.
Each team must complete the following block of work:
150m ab disc
1500m of rowing
150m overhead walking lunge
150 cals of airdyne.
Bringing treats may or may not have bearing on your given rock. Just sayin’.