Friday, 11/04
November 3, 2016
Sunday, 11/06
November 5, 2016
Warm-Up
3 Rounds of
5 PVC Dislocates
10 Spider Lunges
5 PVC Sotts Press to OHS
10 Jumping Jack Complex
Strength – Snatch (30min)
Prep:
2 x 1 Pause Ext + 2 Hang Hi Pulls + 2 Hang Power Snatch
2 x 1 Hang Hi Pull + 1 Hang Power Snatch + 1 Snatch
Work:
6 x 1 Hang Power Snatch + 2 Snatches*
* Snatches from the floor, may be full or power.
Met-Con
6 Rounds of
:30 Hang Power Snatch (M @ 115/95/75; W @ 83/63/53)
:30 Rest
:30 Double Unders
:30 Rest
