Friday October 4
October 3, 2013Sunday October 6
October 5, 2013Warm-Up
2 x 10 Squats, 10 Push-Up, 10 PVC Dislocates, 10 OHS, 10 Spider Lunge,
Prep Sets (All)
1 x 5 reps of Two-Pause* Snatch Extension (bar only)
*1st Pause=below knee, 2nd Pause=above knee
Work Sets – (Basic)
7 x 2 Hang Power Snatch
Work Sets – (Int/Adv)
7 x 2 Power Snatch
Accessory Work
12min, OTM, of 3 Single-Arm DB Strict Press/side* + 6 Plank-to-Squat
* M=1/4BW; W=1/6; Don’t Lean!!
Finisher
2 x AMRAP Strict T2B (scale to 2 x 20 V-Ups)