Saturday, 1/30

REMINDER: No classes at the H Street gym today (Saturday, 1/30)

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

Strength – Snatch (10 min)
Prep:
3 Rounds (starting with the bar, working up);
1 Pause Extension + 1 Hang High Pull + 1 Hang Power Snatch

then,

2 Rounds working up:
1 Snatch Hi Pull+ 1 Hang Power Snatch

Work:

EMOM for 8min (8 rounds each)
2 Power Snatches* (~75% 1RM)

2 minutes rest

EMOM for 8min (4 rounds each)
A) 2 Hi Pulls @ 125% heaviest weight used above
B) 4 Squat Jumps for Max height

2 minutes rest

EMOM for 8min (4 Rounds each)
A) 3 Snatch Grip Dead Lift @ 150% heaviest weight Power Snatches
B) 9 Heavy Russian KB Swings

*For the first EMOM, weight should be same for all sets.
– Partners should complete snatches within 30 Seconds.
– BOTH Partners complete 2 snatches per minute.
– In second and 3rd EMOMs, partners alternate stations.