SSCMetcon – Sat, Oct 1

then 2RDS

3 Pulse+Inchworm+Updog

5 Plank to Downdog

6 Alt. Bottom of Squat Sky Reach

SQUAT-

Squat/Lunge Series ea

then 2RDS

:15ea S. Arm OH DB Hold

4 ea Hang DB Power Clean

3 Pause Knee Push Ups (pause half way down, pause right above the floor, push up)

:10 Bottom of Squat Hold (active) + 3 Air Squats

SHOULDERS-

Green Band Shoulders (Lat + Pec x5) ea

KB Snatch BREAKDOWN

-5ea S. Arm KB Pop (thumb to bum then thumb turns up, shoulder rotate then square up)

-5ea S. Arm KB Pop + Pullback (elbow becomes soft, little shrug)

-explain punch through and finish-

Right arm;

1 S. Arm KB Pop

1 S. Arm KB Pop + Pull Back

1 S. Arm KB Snatch

(x3)

then switch

10RDS (5ea)

8ea Push Press (35/25)

12 Air Squats

10 RDS (5ea)

6ea S. Arm KB Snatch (53/35)

10/7 Push Ups