GPP – Sat, Jul 15

MVMNT Fitness – GPP

Every Minute on the Minute for 15 Minutes (3 Sets) (6 Rounds for reps)

Min 1: S/A DB Hang Muscle Snatch 50/35

Min 2: Ring/ Stem Rows

Min 3: Plank

Min 4: 60 sec Max Cals

Min 5: Rest

For total reps

STRAIGHT INTO

Every Minute on the Minute for 15 Minutes (3 Sets)

Min 1: S/A DB Hang Clean and Jerk 50/35

Min 2: Bent Over Row (2sec pause at the top)

Min 3: Plank Knee to Elbow

Min 4: 45 sec Max Cal

Min 5: Rest

For total reps

0900 Weight Lifting (Weight)

Warm-Up

Crossover symmetry

Burgener warm-up

Hip, Knee, Ankle

Snatch

EMOTMx4

3 Muscle Snatch

EMOTMx4

2 Power Snatch

EMOTMx4

1 Snatch

Clean

EMOTMx4

3 Hang Power Clean + 3 Push Press

EMOTMx4

2 Hang Power Clean + 2 Push Jerk

EMOTMx4

1 Hang Power Clean + 1 Split Jerk