Friday, 12/9
December 8, 2016
Sunday, 12/11
December 10, 2016
Warm-Up
4 Rounds of
6 Spider Lunge w/ reach up
6 PVC Dislocates
6 PVC Sotts Press to OHS
6 Jump Squats
Strength – Snatch (35 Min)
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
3 x 2 Snatches
Work:
6 x 2 Snatch* at same weight
*Does not need to be Touch and Go. May drop and reset but should be within 10 seconds of each other.
All work sets should be from the floor, may be full or power snatches.
Met-Con
AMRAP in 9 Minutes of
6 Alt DB Snatches
12 Russian Plate Twists (6/side)
6 Lateral Plate Hops (On+over+on+back=1)
