PERFORMANCE
Warm-Up.
Two sets of:
Row x 90 seconds at moderate pace
Prone PVC Pass-Through x 10 reps
Followed by…
Two sets of:
Banded Face Pull x 20 reps
Banded Muscle Snatch x 10 reps
Burpee Broad Jump x 5 reps
Then…
A.
Every 90 seconds, for 15 minutes (10 sets) of:
Muscle Snatch from 2″ Above the Knee x 3 reps
If you performed last week’s muscle snatches, you should increase the load this week by as much as mechanics will allow. If this is your first time with this movement, load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension and maintaining an optimal bar path.
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
30/24 Calories of Rowing
20 Kettlebell Snatches (24/16 kg – 10 each arm)
10 Burpees to Target 6″ Above Reach
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