The MVMT LAB – MVMTGPP
Warm-up
Squat Warm Up (No Measure)
200m Run
Hold the bottom of a squat :30
Samson Stretch :30 per side
Monster Walks Lateral 20 per side
Monster Walks Forward and Backward 20reps of each
then:
10 Warrior Squats
10 Cossack Squats 5+5
10 Jumping Squats
20 Hip Bridges
Weightlifting
Pistols (4×6 reps per side)
Superset immediatly into box jumps then rest 1-2min
Box Jumps (3 reps after each set of pistols )
Challenging but not impossible height.
36/24 etc.
Conditioning
Athletes should be completing bike/double unders within 60 seconds and be able to complete between 4-6 power snatch per round. Modify bike calories after first round if athletes do not get at least 30 seconds on the barbell
Metcon (AMRAP – Reps)
30 Power Snatch For Time 155/105:
3rds
1:30 AMRAP
12/10 Echo Bike
25 Double Unders
Max Rep Power Snatch (155/105)
-Rest 1:30 between sets-
Fit
30 Power Snatch For Time:
3rds
1:30 AMRAP
10/8 Echo Bike
25 Double Unders
Max Rep Power Snatch (135/95)
-Rest 1:30 between sets-
Lifestyle
50 Dumbbell Snatches:
3rds
1:30 AMRAP
10/8 Echo Bike
25 Single Unders
Max Rep Dumbbell Snatch (light)
-Rest 1:30 between sets-