Friday, 10/23
October 22, 2020
Programming Preview: Week of 10/26
October 25, 2020
Warm Up
3 Rounds
6 Spider Lunge w/Reach
6 PVC Dislocates
6 PVC Pause OHS
6 Plank to Squats
Prep: (8 Minutes)
1 x 5 Hang High Pull + High Hang Power Snatch + 5 OHS
1 x 5 Hang Power Snatch + 5 OHS Squat
1 x 5 Power Snatch + 5 OHS Squat
1 x 5 Squat Snatch (all with Bar)
Strength
Snatch Complex
2×2 Hi Pulls*+2 Hang Power Snatch + 2 OHS (light/moderate)
EMOM 10 Minutes
1 Hi Pull*+1 Hang Power Snatch + 1 OHS @at same weight (55-60% snatch 1RM)
then
Every 2 Minutes for 10 minutes (5 rounds)
1 Squat Snatch – increase weight every set as long as technique feels solid
Met Con
For Time: (15 Minute Cap)
10-9-8-7-6-5-4-3-2-1 reps of Power Snatch w/95:65
1-2-3-4-5-6-7-8-9-10 Burpees with lateral hop over the bar
*Hi Pulls in EMOM and last Prep sets are from the floor
