Member Spotlight: Mike D.
September 5, 2019
Sunday, 9/8
September 7, 2019
Warm Up
3 Rounds
6 Spider Lunge w/ reach Up
6 Jump Squats
6 PVC Dislocates
6 Hips to Wall
Strength
Snatch Clusters (30 Min)
Prep:
1×10 Sn Grip RDL w/bar
1×2 Three position Pause Extensions+2 Hang Hi Pulls
3x 1Hang Power Snatch+ 1 Snatch
Work:
Snatch 3×1.1.1, 3×1.1 working up
(a set of 1.1.1 is a cluster of 3 individual reps. Drop, reset and no more than 15 seconds between. 1.1 is 2 rep set)
Met Con
For Time (7 Min Cap)
75 Hang Power Snatch (M:75/W;53)*
*5 Burpees at the top of every minute
