Tuesday, 9/22

Warm Up

3 Rounds 

8 Spider Lunges w/Reach

8 PVC Dislocates

8 Alt Bird Dogs 

8 OH Squat with PVC 

then

Run 400m

Prep (10 minutes) 

1 x 5 Hang High Pull+5 High Hang Power Snatch + 5 OHS

1 x 5 Hang Power Snatch + 5 OHS

1 x 5 Power Snatch + 5 OHS

2×5 Power Snatch working up (40, 50%) 

Strength

Every 2 Minutes for 14 Minutes (7 rounds) 

Power Snatch

Set 1 – 2: 3 reps @ 60-70% 

Set 3 – 4: 2 reps @ 70-80%

Set 5 – 7: 1 rep @ 80+ %

Met Con

For Time (15 Minute Cap, aim for 8-12 minutes) 

3 Rounds Of

12 Hang Power Snatch (115/85)

Run 400m 

Scale run to 

500m Row or .7 Mile Bike