Snatch & Lean (6/27/19)

26
Jun

Snatch & Lean (6/27/19)

GROUP CLASS WORKOUT

Warm Up:
20 Straight Leg Sit Ups
2 Rounds
20 Banded GM
10 Jump Squats
2 Rounds
15  Russian KBS (heavy)
30 Sec. FLR

Strength: Squat Snatch (every 1:30)
B: 5×4 (hang power snatch)
Weld: 5×3 (70%)
War: 5×2 (80%)

MetCon:
Build:
10 Minute AMRAP
10 SDHP (75#/55#)
20/16 Cal. Row

Scoring: 1 Round = 30/26 reps

Welded:
10 Minute AMRAP
10 SDHP (95#/65#)
20/16 Cal. Bike

Scoring: 1 Round = 30/26 reps

Warrior:
10 Minute AMRAP
10 Fat Bar SDHP (110#/70#)
3 Ring Muscle Ups
15/12 Cal. Bike

Scoring: 1 Round = 28/25 reps

LEAN GROUP CLASS WORKOUT

Warm Up:
20 Straight Leg Sit Ups
2 Rounds
20 Banded GM
10 Jump Squats
2 Rounds
15  Russian KBS (heavy)
30 Sec. FLR

MetCon:
3×10 Minute AMRAP
400 Meter Run
30 Air Squats
20 V-Ups
10 Man Makers (30#/20#)
2 minute rest after each AMRAP

Scoring: 1 Round = 61 reps, Run = 1 rep