MONDAY 200210
545, 9, 10, 11 Coach Gaela
430 Coach Gaela, 530 & 630 Coach Kyle

**Warm-Up**
50 Jumping Jacks
20 Scorpions
10 Lunge w/T stretch
5 Inch Worms
:30 [PVC Lat Stretch](https://youtu.be/BWGgo-2W9tE) (each side)

EMOM 5
12 Air Squats
Max Cal Row in remaining time each minute

Power Snatch 5×6
You have roughly 40 min. Make it work.
Before you begin:
**Barbell Warm-Up:**
3 Rounds
20 Lateral Hops Over Barbell
2 Snatch Grip Deadlifts w/3 second pause at knee
2 Snatch High Pulls
2 Muscle Snatches
2 Power Snatches
2 Snatch Balance

Round 1- Empty Barbell
Round 2- Add 20/10#
Round 3 – Add 20/10#

Power Snatch for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
#4: 6 reps
#5: 6 reps

Do sets unbroken, building to a 6 rep max.

“ABcicles”
AMRAP 5
Overhead Plate AbMat Sit-Ups (25/15)

**Warm-Up**
50 Jumping Jacks
20 Scorpions
10 Lunge w/T stretch
5 Inch Worms
:30 [PVC Lat Stretch](https://youtu.be/BWGgo-2W9tE) (each side)

EMOM 5
12 Air Squats
Max Cal Row in remaining time each minute

Power Snatch 5×6
Before you begin:
**Barbell Warm-Up:**
3 Rounds
20 Lateral Hops Over Barbell
2 Snatch Grip Deadlifts w/ 5 second pause at knee
2 Snatch High Pulls
2 Muscle Snatches
2 Power Snatches
2 Snatch Balance

Round 1- Empty Barbell
Round 2- Add 20/10#
Round 3 – Add 20/10#

Power Snatch for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
#4: 6 reps
#5: 6 reps

Do sets unbroken, building to a 6 rep max.

“ABcicles”
AMRAP 5
Overhead Plate AbMat Sit-Ups (25/15)


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