Friday December 20, 2019

Warm-up (No Measure)

Cardio: 3 Min
Mobility: 1-2 Min
Then;
5 Plate 90/90
5 Muscle Snatch
5 Behind the Neck Snatch Grip Thrusters
5 Drop Snatch

Snatch Complex (4-4-4-4-4)

5 Sets @ Ascending
1 Squat Snatch
1 Low Hang Squat Snatch
2 Snatch Balance
@ 50-60%

Metcon (AMRAP – Rounds and Reps)

AMRAP 11 Min:
7 Power Snatch @ 115/85
9 Box Jumps @ 30/24
12 Cal Row/10 Cal Bike/200m Run
We want every round of power snatch to be unbroken. Mix up cardio as you see fit.

Variation 1:
7 @ 95/65
9 @ 24/20
10 Row/8 Bike/ 200m Run

Variation 2:
7 @ 55/35
9 @ 20/16″
8 Row/6 Bike/100m Run