Saturday, 6/22/13

Warm-Up
3 x 10 Scap Retraction Push-Ups, 10 Spider Lunges, 10 PVC Pass Thru/Dislocate, 10 PVC OHS+Sotts Press

Basics Group

Prep Sets
4 x 1 Low-Hang Snatch Extension + 1 Low-Hang Snatch Hi-Pull + 1 Low-Hang Power Snatch
Work Sets
10 x Low-Hang Snatch Hi-Pull + 1 Low-Hang Snatch

Intermediate/Advanced

Prep Sets
1 x 3 Three-Pause Snatch Extensions with High Pull (bar only); then,
1 x 3 Hang Snatch Hi-Pulls (light weight); then,
2 x 2 Low-Hang Power Snatch + 2 Snatch Balance (light-moderate weight)
Work Sets
6 x 1 Power Snatch + 1 Hang Squat Snatch

Partner Met-Con
300m Run + OHS (15-12-9-6-3)

– P1 runs, then P1 does 15 OHS & P2 runs, then P1 runs again and P2 does 21 OHS, etc.; may not trade off until all P1 has completed all respective OHS reps AND P2 is back from the run – repeat until both partners have completed all reps of the workout

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