Thursday – WGC MAP Sets + Scap
2 sets: *warm-up aerobically for this If you think you have enough time
1k Rowing
100 DU’s/150 Single Unders
30 DB Snatch @ 35/50lbs
25 Burpees on to 20” Box
Rest 8 min
+
EMOM x 10 minutes
1st – 10-15 sec L arm Hang From Pullup Bar + 5 Standing L arm Trap 3 Raise @ 2011 – use lite DB here – https://www.youtube.com/watch?v=SN8cZSWw4N4
2nd – 10-15 sec R arm Hang From Pullup Bar + 5 Standing R arm Trap 3 Raise @ 2011
Thursday – Sn/Cj Tech + MWG 20 min MAP
A. 3 Position Hang Squat Snatch (Hi Hang, Above Knee, Below Knee), 1 rep per position x 8 sets, 1:30 min – building
B. 20 min @ high effort
200m Run
15 Shoulder to OH @ 65/95lbs
9 Toes to Bar