Friday May 1st “At-Home Workout”

You will need : PVC pipe (or broom stick) long enough for snatch grip , DB or KB, BB for DL or 2 objects

PVC Snatch Drills – 5 Rounds Coach led

• 5 reps Snatch Deadlift with good technique focusing on positioning
• 5 Snatch Deadlift, then reverse snatch deadlift pausing 3 seconds at each of the 3 main positions (high hang, below the knee, shin)
• 5 Snatch Deadlift then 5-second reverse snatch deadlift focusing on positions
• 5 Snatch Pull from High Hang (3-second pause at the high hang)
• 5 Snatch Pull from Bellow the Knee (3-second pause bellow the knee)
• 5 Snatch Pull from shin (3-second pause at the shin)
• rest 1 min

Metcon – 3 Rounds

1:00 Alternating DB Squat Snatch

1:00 Handstand Walk (Reverse Bear Crawl or Wall Walks)

1:00 Deadlift w/ Barbell or Odd Objects (moderate load)

1:00 Single Arm Devil Press

1:00 Rest

Friday Core Buster!!

30 sec rest – 15 sec rest

Lateral Bridge Raises (R)

Lateral Bridge Raises (L)

Flutter Kicks

Scissor Kicks

rest 1 min x 3 sets