
Friday, 9/25
September 23, 2021
Programming Preview: Week of 9/27
September 26, 2021Warm Up
3 Rounds
6 PVC Dislocates
12 PVC OHS
6 Alt Samson Lunges
12 Mountain Climbers
Strength
Snatch Complex
Prep (12 Minutes)
1×5 High Hang Hi Pull+5 High Hang Power Snatch+5 OHS
1×5 Hang Hi Pull+5 Hang Power Snatch+5 OHS
1×3 Snatch Pull+3 Power Snatch+3 Pause OHS working up through remaining prep sets
1×2 Snatch Pull+2 Power Snatch+2 Pause OHS
1×1 Snatch Pull+1 Power Snatch+1 Pause OHS
Work
Every 2 minutes for 12 Minutes
1 Snatch Pull+1 Power Snatch+1 Pause OHS @ 65-75% (~5-10% heavier than last week)
Met Con
For time (10 min cap)
Run 400 M
18 OHS (95/65)
Run 400 M
12 OHS (115/80)
Run 400 M
6 OHS (135/95)