Monday, August 13

August 30, 2018

 

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Active Samson + Air Squat

Fast Row
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Strict Press
5 Snatch Grip Deadlifts
5 Overhead Squats

 

Snatch Primer  (5 sets)

3-Position Squat Snatch + Snatch Balance
5 Sets @ 63%

 

Snatch Complex (7 sets)

Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets @ 78%

 

Pausing Snatch Pulls (5x2)

5 Sets of 2 @ 94%
Pause 2 seconds at knee level

 

Metcon (Time)

For Time:
1 Mile Run
50 Wallballs (20/14)
30 Burpee Box Jump Overs (24/20)
10 Power Snatches (135/95)

Rx+ 165/105

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