ARFC 2.12.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Snatch Warm-up (No Measure)

2 Rounds

5 Inch Worms

5 Snatch Grip (Behind the head) press

5 Snatch Grip (Behind the head) Press in a Quarter Squat

5 Snatch Grip (Behind the head) Sots Press

5 Jumping Squats with Barbell on back

5 Ninja Squats on right side

5 Ninja Squats on left side

5 Muscle Snatch from the Hang

5 Snatch of the day

STRENGTH/SKILL

Snatch (1×1)

This is a Squat Snatch.

Take 20-25 minutes to work to a heavy for the day or just work on the form.

Metcon

Dubble Bubble (AMRAP – Rounds and Reps)

15 min AMRAP:

25 Double Unders

5 Power Snatches (135/95)

25 Double Unders

5 Bar Muscle-ups

Share