Saturday, November 2

Warm-Up
2 x 20 Jumping Jacks, 20 PVC Jumping Jacks, 10 Squats, 10 PVC OHS, 5 Arm Circles Fwd + 5 Arm Circles Bkwd, 5 PVC Dislocates

Prep Sets
3 x 3 Hang Snatch Hi-Pulls + 3 BTN Snatch Grip Push Jerk
– 1st = bar only, 2nd = light weight, 3rd = light-moderate weight

Work Sets

Basics

9 x 2 Hang Power Snatch

Intermediate

7 x 1 Hang Power Snatch + 1 Hi-Hang Snatch*
* snatch should be received in the squat position

Advanced

7 x 1 Hang Power Snatch + 1 Snatch Balance

Met-Con Prep
5 Inch Worm in Place
– dorsi-flex the toes!

Team Met-Con
12min AMRAP of

(A) 400m Run;
(B) AMRAP of 5 Plank-to-Squat & 10 KB Swings;
(C) AMRAP of 5 Ball Slams & 10 Russian Twist