| BEHIND THE NECK POSITION WORK: ***ALL WITH 3 SECOND PAUSE IN TOP OF POSITION.
– SNATCH PRESS – SNATCH PUSH PRESS – SNATCH BALANCE – OVERHEAD SQUAT COMPLETE 1 REP OF EACH MOVEMENT, PROGRESSIVELY GOING HEAVIER. IF YOU CANNOT USE MUCH WEIGHT AT ALL, DO 3 REPS OF EACH MOVEMENT AN FOCUS ON MAINTAINANCE OF STRONG POSITION. EMOM X10: CHOOSE YOUR PROGRESSION: – 5 HANG POWER SNATCH – 3 HANG SQUAT SNATCH – 2 SQUAT SNATCH
“FIGHT GONE FUN” GROUPS OF 4 MIN ON EACH EXERCISE – 5 ROUNDS 90 SECONDS REST
ROWER FOR CALORIES BURPEE BOX JUMPS X MAX REPS SUMO DEADLIFT HIGHPULL X MAX REPS WALL BALL X MAX REPS
***NOTES: – OVERHEAD SNATCH COMPLEX AGAIN TO FOCUS ON SHOULDER STABILITY, SPECIFICALLY TO IMPROVE SNATCH AND OVERHEAD POSITIONS. – SKILL EMOM OF SNATCHES, TRYING TO GET YOU WORKING STARTING HEAVIER AND REPEATING HIGHER %’S MORE CONSISTENTLY.
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– “FIGHT GONE BAD” STYLE WORKOUT BUT IN YOUR OWN LITTLE GROUP OF 4! (HOW CUTE) EVERY GROUP WILL MOVE THROUGH THE WORKOUT ON THE TIMER, GOING AS HARD AS THEY CAN ON EACH STATION!
