R2R Fitness (Metropolis), R2R Fitness (Paducah), R2R Fitness (West Paducah) – Barbell Club
High-Hang Snatch (High Hang + Low Hang )
1. High Hang Snatch+ Low Hang Snatch (right above knee): 6 x 2 Work up in weight throughout the course of the 6 sets. *Be careful not to sit too far back on the heels when snatching from the low hang.
Back Squat (3-3-3-3-3)
Tempo Back Squats: 5×3. 3 second descent, 2 second pause in the bottom. Work up in weight throughout the 5 sets, but do not go so heavy that you cannot maintain the tempo.
*These will be done with KB’s and bands on a barbell.
Metcon (No Measure)
5 Sets Not For Time:
1. 5 Box Jumps (From your Knees)
2. 10 Lat Pull Downs
3. 10 Hip Thrusters
4. 15 GHD Sit-ups
*Buy Out – Banded Weighted Overhead Walks with a PVC pipe and KB’s