Barbells & BBQ August 1st, Week 1

Monday

Weightlifting
Snatch

Metcon
Forget about it
2 Snatch 70/47kg
4 Burpees
6 Cal row

Aim
Skill & Power development

Mobility
Straddle stretch
Capsule stretch

Tuesday

Metcon
Traction
4 Rounds for time:
6 Pull ups
200m run
6 Chest to bar pull ups
200m run
6 Toes to bar
200m run

Aim
Shoulder endurance

Mobility
Banana stretch
Calf stretch

Wednesday

Metcon
Kimmon mimon
3 rounds
Work 3 min, rest 1 min
20 Kettlebell swings 24/16Kg
200m ski

3 rounds
Work 3 min, rest 1 min
20m One kettlebell overhead walking lunges 24/16Kg
40 double unders

Aim
Recover

Mobility
Samson stretch
Butterfly stretch

Thursday

Weightlifting
Clean & Split jerk

Metcon
Bullet tooth tony
3 Power clean 84/56kg
6 Cal c2bike
9 Sit ups

Aim
Skill & Power development

Mobility
Bretzel stretch
Hurdle stretch

Friday

Gymnastics
Handstand walk

Metcon
Mrs C…burn
10-20-30-40-30-20-10
Wall balls
Dumbbell Snatch

Aim
Skill & Leg endurance

Mobility
Couch stretch
Scorpion stretch

Saturday

Metcon
Amanda, likes the superman costume
9-7-5 reps:
Muscle Ups
Squat Snatches 61/43Kg

Aim
Happy Birthday Colm

Mobility
Capsule Stretch
Frog Stretch