Friday 9/29/2017

Skill

2x1+1+1 3-position power snatch into OHS (below knee / above knee / power position)*

*Receive barbell in power receiving position and then continue down into OHS

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

 

Strength

Snatch pull + snatch

Sport/Fitness:

10:00 to work up to a heavy single, then 5x1 EMOM @ 85% of heavy single

 

Life:

EMOM 15:00 1 snatch deadlift + snatch - same weight across all sets; light to moderately heavy



Metcon

Sport:

Every 3:00 for 12:00

8 power cleans 135/95

10 alternating pistols

12 TTB

*Each round for time.  Record time of completion of each round.



Fitness:

Every 3:00 for 12:00

8 power cleans 115/75

10 alternating jumping lunges

12 KTE

*Each round for time.  Record time of completion of each round.



Life:

Every 3:00 for 12:00

8 power cleans - choose load

10 stationary alternating lunges

12 hanging knee raise

*Each round for time.  Record time of completion of each round.