12.7.16 “Reunion 3.0”

December 06, 2016

WARM UP: Try this drill as a warm up. Set up a few stations and have athletes rotate through every :30-:60 seconds. You can use the rectangle or the triangle(one upside down) boxes.

FITNESS & LIFESTYLE
“ReUnion 3.0”
AMRAP 5 Minutes
6 Hang Power Snatch (135,95)
6 OH Front Stepping Lunges (135,95)
36 Double Unders
REST 5 Minutes
AMRAP 5 Minutes
6 Hang Power Snatch (105,75)
6 OH Front Stepping(105,75)
36 Double Unders
REST 5 Minutes
AMRAP 5 Minutes
6 Hang Power Snatch (75,55)
6 OH Front Stepping (75,55)
36 Double Unders

L2= (115,80) (95,65) (65,45)

L1= Modify weights or use the same weights across for the whole workout

**Lunges are total and NOT each leg**

SPORT & COMPETITION
A. WARM UP
3 Rounds
500m Row
50 ft HS Walk
Accumulate :30 Seconds of L-Sits

B. OLY
E2M 14
Full Snatch + Hang Snatch + 2 OHS
Work up to Max

C. METCON
“ReUnion 3.0”
AMRAP 5 Minutes
6 Hang Power Snatch (165,115)
6 OH Walking Lunges (165,115)
36 Double Unders
REST 5 Minutes
AMRAP 5 Minutes
6 Hang Power Snatch (135,95)
6 OH Walking Lunges (135,95)
36 Double Unders
REST 5 Minutes
AMRAP 5 Minutes
6 Hang Power Snatch (95,65)
6 OH Walking Lunges (95,65)
36 Double Unders

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