Wednesday, January 11

Snatch Balance (3 x 5)

-Perform off the rack. -5 mins positioning/catch work . -Practice the SPEED UNDER THE BAR. -Use 65% 1 RM OHS.

Extended Snatch Warmup (Pull Emphasis) (3 x 1)

Pull to Below Knees Pull to Above Knees Pull to high Hang Over Pull to high Pull Pull to Muscle Snatch *(3x1) Empty Bar or light weight

Snatch (1 x 1)

*16 mins Time Cap Warm up and start working; 1 rep @55% 1 rep @60% 1 rep @70% 1 rep @80% 1 rep @95% Then 1RM attempt(s) *3 attempts to find your 1 rep max.

Metcon (AMRAP - Reps)

4 Rounds for reps 1:00 ME MU(Bar/Ring) 1:00 ME OHS(95/63) 1:00 ME Box Jumps(24/20'') 1 min REST

Rx+ (45/25), (115/73), (30/24'') Scale MU w/ ME Dips(BAR/RING/BOX)