WARM UP
EMOM for 5min complete:
6R high pulls + 3R strict press + 3R push press + repeat on right
Then,
Stretch
Then,
Coaches tutorial on different S2OH motions
ADVANCED
STRENGTH
E:90sec for 12min compete:
6 BB S2OH (rack) + 6 DB push jerks (heavy)
**try to maintain heavy throughout, build if necessary**
INTERMEDIATE
STRENGTH
E:90sec for 12min compete:
6 BB S2OH (rack) + 6 DB push jerks (heavy)
**try to maintain heavy throughout, build if necessary**
BEGINNER
STRENGTH
E:90sec for 12min compete:
6 DB strict press + 6 DB push push press
**break BTWN sets MVMTS**
ADVANCED
WORKOUT
In a 4min window complete:
400/350m ski
30 alt DB hang snatch 55/35
MXE sit ups
**3x – rest 2min BTWN RNDS**
INTERMEDIATE
WORKOUT
In a 4min window complete:
350/300m ski
30 alt DB hang snatch 35/25
MXE sit ups
**3x – rest 2min BTWN RNDS**
BEGINNER
WORKOUT
In a 4min window complete:
200m ski
15R/15L DB hang snatch 10/8
MXE sit ups
**3x – rest 2min BTWN RNDS**