Wednesday, 9/2
September 1, 2020
Friday, 9/4
September 3, 2020
Warm Up
3 Rounds
8 Pause Squats
8 PVC Dislocates
8 PVC OHS
8 Alt Bird Dogs
Strength
Snatch
Prep (10 minutes)
1 x 5 Hang High Pull
1 x 5 High Hang Power Snatch + 5 OHS
1 x 5 Hang Power Snatch + 5 OHS
1 x 5 Power Snatch + 5 OHS
1 x 5 Snatch
then
1 x 5 at 50%
1 x 4 at 55-60%
1 x 3 at 60-65%
Work
Every 2 Minutes for 16 Minutes:
2 Snatches at 65-70%
Percentage is taken from Friday, August 28th (if not here than your previous 1RM)
Met Con
For Time (10 Min Cap)
50 Overhead Squats w/115:80
Every time you break perform 12 Burpees With Lateral Hop
Should be able to complete in 2-5 sets (so 1 to 4 sets of burpees MAX)
