
Wednesday, 9/18
September 17, 2019
Friday, 9/20
September 19, 2019Warm Up
3 Rounds
6 Spider Lunge w/ Reach Up
6 Jump Squats
6 PVC Dislocates
6 Hips to Wall
Strength
Snatch Complex (30 Min)
Prep:
1×10 Sn Grip RDL w/bar
1×2 Three position Pause Extensions+2 Hang Hi Pulls
3x 1Hang Power Snatch+2 OH Squats
Work:
3×1 Snatch Grip Deadlift to Below the Knee+ Snatch Grip Deadlift to Hang +1 Snatch
4×1 Snatch
Met Con
4 Rounds
:30 Power Snatch (M:95/75/45, W:63/53/33)
:30 Burpees Lateral to the Bar
:30 OHS
1:30 Rest