"CARPAL TUNNEL"

  • 0:30 Active Samson Stretch

  • 0:30 Plank Shoulder taps

  • 0:30 Arm Circles (backwards)

  • 0:30 Arm Circles (forwards)

  • 0:30 Jumping Jacks

  • 0:30 Active Twisted Cross

  • 0:30 Pausing Glute Bridges

  • 0:30 Single Unders

     

  • 0:30 Calf stretch on post (left)

  • 0:30 Calf stretch on post (right)

3 Rounds x AMRAP 5:

  • 100 Double Unders

  • 30 Pull-ups

  • 50 Dumbbell Snatches ( 22.5/15)

    Rest 5 Minutes Between Rounds

    *Score = Total Rounds + Reps

COOLDOWN 

MOBILITY

    • 1:00 Banded Hamstring Stretch (each side)

       

AFTER CLASS

Power Snatch Conditioning:

  • Build to a Heavy Single then…

    Until You Can't Complete Work On The Minute:
    Minute 1: 1 Power Snatch + 1 Box Jump
    Minute 2: 1 Power Snatch + 2 Box Jumps
    Minute 3: 1 Power Snatch + 3 Box Jumps
    …
    Add 1 Box Jump Per Round

    Barbell: (70% Heavy Single)
    Box: (30"/24")