Thursday, November 8, 2018

Thursday, November 8, 2018

(A) Warm Up - 

3:00 Row, last :10 of each row - FAST

Into…

:20 T-Spine MedBall Stretch

:20 Spiderman/side

:20 Samson/Side

Into…

Group Barbell Warm Up for Snatch Drills

(B) Snatch Drills - *Same progressions as last week. Focusing always on mechanics, see if you can increase the weight by 3-5% for the Snatch Balance + OHS

EMOM x 3:00 - 
3 Snatch Press from Behind the Neck in Receiving Position 

Into…

EMOM x 3:00 - 
2 Snatch Drops 

Into…

Every 2 minutes, for 10 minutes (5 sets) - 
2 Snatch Balance  + 1 Overhead Squat

Into…
Every 2 minutes, for 8 minutes (4 sets), complete:
High Hang Snatch x 3 reps @ 70-75% of 1-RM Snatch

(C) Every 4 minutes for 16:00:
1:00 Bike for Max Cals

Immediately Into…

2 rounds
6 C2B 

12 Wall Ball 


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