Thursday, October 6

3 Position Snatch Pull (1 x 3)

Lift weight off ground 1cm, pause, below the knee, pause, above the knee, pause and then stand up fully extend the hips pulling the elbows up and back

Snatch grip pull to just below knees w/shins vertical, pause (1), sweep knees out of the way to above knee-cap, pause (2), stand up, fully extend the hips pulling the elbows up (3). -Work your way up to a HEAVY set of 3 with PERFECT FORM in 8~10 mins Time Cap

Snatch Complex - 3 (1 EMOTM x 6 min)

1 Hang Power Snatch + 2 Overhead Squats

Warm-up and start working @75-80% 1RM Snatch for all 6 sets.

Metcon (AMRAP - Rounds and Reps)

10 mins AMRAP 2 Wall Climbs 6/6 KB Snatches(50/30) 12 Pull-ups 12 HR Push-ups 1 Rope Climb

Rx+ Wall Climbs w/ MU(Bar/Ring), (60/40), C2B, HSPU(Kip allowed), Legless RC Scale Wall Climbs w/ 20 Mountain Climbers(L-R=1), Scale the pull-ups to your working level(Ring, Band, Jumping), 1 RC=3 Floor to Stand