Tuesday, 10/12
October 11, 2021
Thursday, 10/14
October 13, 2021
Warm Up
3 Rounds
6 PVC Dislocates
6 PVC Sotts Press
6 PVC OH Squats
Prep:
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 Hang Power Snatch+3 Snatch+ 3OHS* (empty bar, but start reps with pause at mid shin)
Skill
EMOM 12 (6 Rounds)
A) Snatch Balance+OHS (from rack)
B) 3-6 High Box Jumps
Round 1&2: 1 Snatch Balance+ 3 OHS
Round 3&4: 1 Snatch Balance+ 2 OHS
Round 5&6: 1 Snatch Balance+ 1 OHS
Strength
Snatch Complex
In 10 Minutes
Work to as heavy as possible complex of 1 Hang Snatch+1 Snatch
Met Con
AMRAP 8 Minutes
8 Deadlifts (185/125)
12 Alt DB Snatch
16 Single DB Step Ups (50/35)
