Tuesday, 9/29

Warm-Up
4 Rounds of
6 Wrist Circles/dir
6 Arm Circles/dir
6 Over-Under Scap Touches/side,
6 Pause Squats,
6 Spider Lunges,
6 X-Body Spider Lunges

Strength – Snatch Complex (25min)
Prep:
2 rounds of
1 Pause or Reversing Extension
2 Hang High Pull
1 Hang Power Snatch
2 Pause OHS (/or/ scale up to Snatch Balance)
– work towards 35-40% of max Snatch

Work 1:
4 x 2 Snatch Hi-Pull + 2 Hang Power Snatch + 2 OHS (scale up to 2 Snatch Balance)
– work up to 60-65% of max snatch
– if max effort snatch is unknown, work up to following option: M@55-75lbs; W@35-53lbs

Work 2:
3 x 1 Power Snatch + 1 Hang Squat Snatch
– work up to 70-75% of max snatch
– if max effort snatch is unknown, work up to following option: M@ 75-105lbs; W@45-68lbs

Met-Con
EMOM for 12min, alt between:

A) 6 Bastards (or max in 30sec)
B) 6 OHS (from the floor; wt options = M@ 135, 95, 65; W@ 93, 63, 45)