Tuesday September 10
September 9, 2013Thursday September 12
September 11, 2013Warm-Up
2 x 10 Superman w/ Elbow Retraction, 10 Spider Lunge, 5 PVC Dislocates, 5 PVC OHS, 5 PVC Sotts Press, 5 PVC Snatch Grip Push Jerk, 1 Wall Walk
Skill Specific Warm-Up
Together as a class, complete 6 Pause Snatch Extensions w/ PVC
Met-Con Prep
4 x 1 Snatch High Pull + Power Snatch
(1st = bar, 2nd = light weight, 3rd = moderate weight, 4th = working weight)
Met-Con
Working in 2 minute blocks, complete one of the following options for time:
Option A = 10 Power Snatch + 20 PP, 8 Power Snatch + 16 PP, 6+12, 4+8, 2+4
– PP only, no Jerks (any jerk is a No Rep)
Option B = 10 Power Snatch + 10 HSPU, 8+8, 6+6, 4+4, 2+2
– HSPU may be to 1 Ab-Mat /OR/ to 1 Ab-Mat + two 35lb plates
Weight Options = M: 135, 115, 95, 75, 55 / W: 93, 73, 63, 55, 45
– may scale Snatch to G2OH, but only at the two lightest weight options (i.e., no scaling the movement just to go heavier)
– Max of 5 rounds (or 10min total working time) to complete the workout
E.G. – work as far through the ladder as you can in the first 2min block, then rest for 2min, then start where you left off in the next 2min working block, and continue in this manner until you have completed the workout (or until your five rounds have passed).
