Friday, 12/8
December 7, 2017
Sunday, 12/10
December 9, 2017

Warm up
3 Rounds
5 PVC Dislocates
10 Alt Bird Dogs
5 Hanging scap retractions
10 Supine Scorpion

Snatch (35 min)
3×3 Power Position Power Snatch
2×3 Power Position to Low Hang Power Snatch
2×3 Pause in Power Position Power Snatch

Hang Power Snatch 3-3-2-2-1-1-1

Partner Met Con*
AMRAP 9 Minutes
3 Hang Power Snatch (M:135/105/75/55, W:93/68/53/35)
6 Pull Ups (Scale up to 3 Bar Muscle Ups, scale to 9 Jumping Pull ups or Ring Rows)
9 Push Ups (Scale Up to 9 Ring Push Ups)

*Partners Alternate exercises: A Snatch, B Pull ups, A Push Ups, B snatch etc.
Partners use same barbell but do not need to both do same scaling option.

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