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
