Tuesday, November 1

November 1, 2016

 

 Mobility-1

Foam Roll, Lacrosse Ball.
Pvc and resistance Band Stretching.

 

Snatch Balance (3-3-2-2-1-1)

-Warmup and start working at 60% of 1RM Snatch
-Add weight with each successful and clean attempt

 

Snatch (1 x 2)

Work your way up to a HEAVY set of  2 reps Snatch.

*Touch and Go reps are RECOMMENDED.

3 reps @ 60%

2 reps @ 70%

2 reps @ 75%

2 reps 80%

After this point increase the weight only with GOOD FORM!!

 

Metcon (AMRAP - Rounds and Reps)

10 min AMRAP

30 DU
20 Wall Balls(20/14)
15 Pull-ups
10 Power Snatches(75/53)

 

Rx+ (30/20), C2B, (95/63)

Scale x2 Singles, Pull-ups w/ PERFECT HOLLOW position Ring-rows

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