Twisted Tuesday
Warm-up
6:00
Butt Kickers
High Knees
Banded Pullapart+Squat x 5
Butt Kickers
High Knees
Banded Pullapart+Squat x 5
Mobility
:30 Thread the Needle
:30 Sampson
:30 Bottom Squat
x2
:30 Sampson
:30 Bottom Squat
x2
Oly Lift
Snatch (3x3x3x3)
60% of 1RM
Experienced do full snatch
scale to power + OHS
Experienced do full snatch
scale to power + OHS
Metcon
Twisted Tuesday (Time)
Run 800m
5 OHS 115/85#
15 Box Jump 24/20#
Run 400m
10 OHS 95/75#
15 Box Jump
Run 200m
15 OHS 75/55#
15 Box Jump
5 OHS 115/85#
15 Box Jump 24/20#
Run 400m
10 OHS 95/75#
15 Box Jump
Run 200m
15 OHS 75/55#
15 Box Jump
Rx+ 135/95#, 115/85#, 95/65#
