Thursday, October 11, 2018

(A) Warm Up @0:00 - 15:00

2 Rounds:

250m Row

3 Spiderman and Reach, each leg, alternating

5 Scap Retractions

15 Sit Ups

Into...

Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Elbow Rotations
5 Snatch Grip Strict Presses
5 Snatch Grip RDL
5 Hang Muscle Snatches
5 Power Snatches

(B) Snatch Work

@ 15:00 - EMOM x 5:00 - 1 Pausing OHS + 1 Snatch Balance

@ 20:00 - In 5 minutes, build to a moderate 3-position Snatch (high to low)

@ 25:00 - In 5 minutes, find a heavy single

(C) “110%”

AMRAP in 4:00

21 Cal Row

15 Push Jerks (135/95)

9 Burpee Box Jump Overs

Rest 4:00

AMRAP in 4:00

21 Cal Row

15 Push Jerks (115/75)

9 Burpee Box Jump Overs

Rest 4:00

AMRAP in 4:00

21 Cal Row

15 Push Jerks (95/65)

9 Burpee Box Jump Overs

Posted on Wed, October 10, 2018 by Michael Weidner

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Thursday, October 11, 2018