Saturday October 12

Warm-Up

2 rounds of

6 Dolphin Push-Ups, 12 Superman,

6 Bird Dog Push-Ups, 12 Hip Bridges,

6 PVC Pass Through, 12 OHS,

Prep

2 x 3 Hang Hi-Pull + 3 Hang Power Snatch + 3 Pause OHS (bar, light weight)

Work

Basics

7 x 1 Snatch Hi-Pull + Hang Power Snatch + 1 Hang Squat Snatch*

* may scale to Hang Power Snatch + OHS; work up to daily M.E.,

Int/Adv

7 x 1 Power Snatch + 1 Hang Squat Snatch

– goal is 80-85% of 1RM

Partner Met-Con

24-18-12-6 Plate Burpees & Plate Lunges (not OH)

• 1 bumper plate per pair; numbers are totals PER partner, and each partner must do all the work at once (so P1 must do 24 Plate Burpees, then P2 must do 24 plate burpees, then P1 must do 24 Plate Lunges, then P2 must do 24 Plate lunges, then P1 does 18 Plate Burpees, etc.)

• Lunges = per leg