Wednesday, 1/8
January 7, 2020
Friday, 1/10
January 9, 2020

Warm Up

3 Rounds

6 Spider Lunge w/ reach Up

6 Jump Squats

6 PVC Dislocates

6 Hips to Wall

Weightlifting Baseline 2

Max Snatch

Prep (10 Min)

1×10 Sn Grip RDL w/bar

1×2 Three position Pause Extensions+2 Hang Hi Pulls

3x1Hang Power Snatch+ 1 Snatch

In 15 Minutes, work to a Max snatch

Met Con

AMRAP 3 Minutes

3 Snatches (85-90%)

6 Bar Facing Burpees

Rest 3 minutes

Score by snatch reps

AMRAP 3 Minutes

6 Snatches (75-80%)

6 Bar Facing Burpees

Rest 3 minutes

Score by snatch reps

AMRAP 3 Minutes

9 Snatches (65-70%)

6 Bar Facing Burpees

Rest 3 minutes

Score by snatch reps

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