Monday Motivation

Have you signed up for the BIG THREE CLASSIC yet?

Perform the EMOM with a 15 lb or 45 lb empty barbell if you are new
and working on your OHS technique.

PART 1:

FITNESS/SPORT

Every 90 Sec for 5 Sets Complete:

1 Snatch High Pull + 1 High Hang Snatch + 1 OHS + 5-10 Pullups –
Strict, Kipping, or Chest to Bar…

PART 2:

FITNESS

10 Rounds of:
30 sec of Burpees
30 sec of Rest
30 sec of DB Thrusters 50/35 or 35/25 or 25/15
30 sec of Rest

SPORT

CROSSFIT OPTION:

10 Rounds of:
30 sec of Burpees
30 sec of Rest
30 sec of Barbell Thrusters 135/95
30 sec of Rest

or

OLY ACCESSORY OPTION:

A. Power Snatch
1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
3 Sets of 1 Rep @ 80%

B. Snatch Pull
3 Sets of 2 Reps @ 95% of Squat Snatch

C. Snatch Balance
3 Sets of 2 @ 90% of Squat Snatch

C. Back Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
4 Sets of 3 Reps @ 80%

COACH LED COOLDOWN