Saturday June 4th 2016

Barbell Warm up:  YouTube Preview Image

2 Sets of – 3 Snatch Pulls, 3 Snatch High Pulls, 3 Muscle Snatches, 3 Behind the neck presses, 3 Overhead Squats (15 total reps with a barbell)

Diablo Strong: Snatch 4 sets of 1 rep @ 70-80%

YouTube Preview Image

Snatch Grip Deadlift 3 sets of 5 reps @ 80-85% of Snatch 1RM

Workout: 3 Rounds of

  • 4 Sled Pushes 20’ High/Low (45/95/135)
  • 10 KB Swings (35 American Swings/ 53 Russian Swings/ 70 Russian Swings)
  • 400m Run
  • 1 Minute Rest

Diablo F!t: 3 Rounds (18 Minutes Total) Alternating E3MOM:  Rotate between A & B every 3 minutes on the minute. Athletes can start at any station.

E3MOM A:

  • 3 Sled Pushes 20’ Down and back is 1 rep.
  • 10 Kettlebell American Swing
  • 20 Russian Twists

E3MOM B:

  • (200/250/300) Row
  • 10-16 Standing Reverse Lunge (Experienced athletes with decent balance should do a jumping split Lunge)
  • 8 Burpees

*No rests between rounds. Start every 3 minutes


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