Saturday, 12/20/14

Warm-up
2 Rounds
5 PVC Dislocates
10 Squats
5 Arm Circles/direction
10 Spider Lunges
5 Hang Scap Retractions
10 Lunge & Twist

Strength: Snatch Complex
Prep Sets:
2 x 3 Hang Power Snatch + 3 OHS (may scale up to Snatch Balance)

Work Sets:

Beginners:
8 x 1 Power Snatch + Hang Snatch (hang snatch can be power)

Int/Adv:
4 x 2 Power Snatch; then,
3 x 2 Hang Snatch

Met-Con
6min Ladder of 1 DB Front Squat + 2 DB Rows*
– Squat = DB’s held in the front rack position
– Rows = done in the plank position with hands on DB’s (no push-up)

*Workout = 1 DB Front Squat, 2 DB Rows (total, so 1/side), 3 DB Front Squats, 4 DB Rows (2/side), 5 DB Front Squats, 6 DB Rows (3/side), etc. – as high as possible in 6min.

**Click here for upcoming holiday schedule!