Thursday, August 4

August 4, 2016

 

Extended Snatch Warmup (Pull Emphasis) (5 x 1)

Pull to Below Knees

Pull to Above Knees

Pull to high Hang Over

Pull to high Pull

Pull to Muscle Snatch

*(5 X through warm up with empty bar only!)

Snatch (1 x 1)

*In 12 mins Time Cap work your way up to a HEAVY set of Snatch

3 reps @ 60%

2 reps @ 70%

2 reps @ 75%

1 rep 80%

1 rep 85-90% 1RM Snatch

*Scaling option: If you can't perform Full Snatches, perform Power Snatches

Metcon (AMRAP - Rounds and Reps)

12 mins AMRAP

10 Hang P. Snatches(75/53)
30 DU
10 Push Press(75/53)
30 DU

Rx+ (95/63)
Scale DU w/ x2 Singles

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