Friday 8/18/2017

Skill


Tall snatch (on toes) 2x3

Drop snatch (no dip-drive) + snatch Sotts press 2x2+2

 

Strength


Snatch + OHS

Sport/Fitness:

6x1+2 - ascending weight each set, starting at 65-70%

*After each working set, perform 10 hollow rocks


Life:

6x2+1 - add weight with each set

*After each working set, perform 10 hollow rocks

 

Metcon

Sport:

3 rounds for time of:

12 snatches 115/75

5 muscle ups - ring or bar

400m run

 

Fitness:

3 rounds for time of:

12 power snatch 95/65

8 jumping muscle ups

400m run

 

Life:

3 rounds for time of:

12 power snatch - choose load

10 burpee + jumping pull ups

400m run