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