When bae is admiring them gains. Athletes Jordan and Amanda Urie.

When bae is admiring them gains. Athletes Jordan and Amanda Urie.

1. Warm Up

500m row

10’-15’ technique warm up with PVC or barbell

 

2. Snatch

High Hang Snatch+ Low Hang Snatch (right above knee)

3x (2+1), 3x (1+1). 

*

Work up in weight throughout the course of the 6 sets. I would shoot for around 75%, depending on athletes technique

 

3. Conditioning

8’ AMRAP

4 toes to bar

4 HSPU

8 toes to bar

8 HSPU

12 toes to bar

12 HSPU

16 toes to bar

16 HSPU

and so on...

 

4. Cool Down

10’-15’ light stretching or easy rowing/bike. Cool