Monday February 3, 2020

Warm-up (No Measure)

Cardio: 3 Min
Mobility: 10/10 Worlds Greatest Stretch
2 Sets of:
8 RDL (Snatch grip)
8 Bent Over Row (Snatch grip)
8 Muscle Snatch
8 Behind the Neck Snatch Grip Push Press
8 Overhead Squats
0-15 Min RT

Deadlift (3-2-2-1-1)

15-35 Min RT

Don’t think of this as a one rep max but as a single HEAVY lift.

Metcon (AMRAP – Reps)

Odd: Max Rep Squat Snatch @ 65-75%
Even: 50 Double Unders
35-55 Min RT

The weight must be heavy enough that we are performing the snatches one at a time. Quality over quantity. If squat snatch are difficult due to mobility stay with power snatch. You should have about 30 seconds rest after the double unders.

Variation 1:
30 DU

Variation 2:
70 SU