Top 25 Fat Loss Nutrition Tips

Mobility

Couch Stretch
Lat Mash

Snatch Warm up

Yancy @ WodKtoberFest

Yancy @ WodKtoberFest

4 Pulls + 2 Hang Power Snatch + 2 Hang Full Snatch + 2 High Hang Full Snatch

Strength
Snatch Pull + Hang Snatch + OHS (1+1+1; Max)

Metcon (Time)

3 Rounds

3 Squat Cleans 225/155***
25 Ab Mat Sit ups
50 DU or 150 Singles

Time Cap 12min

*** Use 80% of you best clean to scale, these should be heavy

Rest 1min then Complete Part 2

If you  finish under the time cap you have that extra time as rest.

4min Amrap Squat Cleans (AMRAP - Reps)

4min Amrap Squat Cleans
Hang Squat Cleans 185/125***
*** To Scale use 65% of best Clean

Optional - Accessory

3x10 Glute-Ham Raises

Posted
AuthorDan Shrum