20250401 - Barbell Cycling & METCON

Training Session Focus: Barbell control & efficiency under fatigue.

Warm Up:
2 Rounds
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Banded Good Mornings
10 Banded X-Walks
10 Scap Pull Ups

2 Rounds
10 PVC Pass-Throughs
10 PVC OHS
10 PVC Hang Power Snatches
10 Kip Swings

2 Rounds
10 Snatch Hang Pulls
10 Snatch Hang High Pulls
8 Muscle Snatches
6 OHS
4 Hang Power Snatches
2 Snatches
4 Knees to Elbows

Skill Work:
EMOM8
1: 3 Power Snatches + 3 OHS
2: 6 T2B

METCON:
3 Rounds for Time:
12 Power Snatches (96/65)
15 T2B
18 Wall Balls (20/14)
200 Meter Row

Cool Down:
2-3 Rounds
Foam Rolling: Upper Back & Lats 1 Minute Each
Childs’ Pose - 1:00
Wrist Circles + Flexion Stretch - 1:00