Thursday, December 8

December 8, 2016

 

Mobility-1

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

5 Mins

Snatch Warmup
Use technique bar do 8 of each:
Passthroughs
Overhead squats
Snatch Balance
Sots Press

Hang Squat Snatch

 

Snatch (1 x 1)

12 min Time Cap

-Warm-up and start

3 reps @60%

2 reps @70%

2 reps @75%

1 rep @80%

1 rep @85%

1 x heavy single (near Max)

1 RM Snatch

**Scaling option is Power Snatches

 

Metcon (AMRAP - Rounds and Reps)

10 mins AMRAP

10 Pull-ups
10 Hang Power Snatches(95/63)
10 Burpees

Rx+ C2B-Pull-ups,(115/73), Burpee OTB

Scale Pull-ups w/ Resistance band Pull-ups/ Hollow ring rows

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