Friday, 9/9/16
September 8, 2016
Sunday, 9/11/16
September 10, 2016
Warm-up
4 Rounds
4 Hanging Scap Retraction
8 PVC Dislocates
4 PVC Sotts Press to OHS
8 Jump Squats
Snatch (30 min)
Prep:
2 x 2 Pause Ext+ 2 Hang Hi Pull+ 2 Hang Power Snatch
2 x 1 Hang Hi Pull+ 1 hang Snatch+ 1 Snatch
Work:
8 x 1 Hang Snatch+1 Snatch
— Last 4 Rounds at same weight.
Met-Con:
5 Rounds
:30 OH Squats (M:95/65, W:63/45)
:30 Pull Ups (scale to up to 10 Band assisted or Ring Rows)
1 Minute Rest
