
Thursday, 10/21
October 20, 2021
Saturday, 10/23
October 22, 2021Warm Up
3 Rounds
6 PVC Dislocates
12 Band Good Mornings
6 Hanging Scap Retractions
12 Jump Squats
Strength
Snatch
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 Power Snatch+3 Snatch+ 3OHS* (empty bar, but start reps with pause at mid shin)
Every 2 Minutes for 20 Minutes (10 Rounds)
Round 1: 2 Snatches @50%
Round 2: 2 Snatches @65%
Round 3: 2 Snatches @70-75%
Round 4: 1 Snatch @75-80%
Round 5: 1 Snatch @80-82%
Round 6: 1 Snatch @85%
Round 7: 1 Snatch @85-90%
Round 8: 1 Snatch @90%
Round 9: 1 Snatch @90%
Round 10: 1 Snatch @90%
MC Prep (6 minutes)
2×5 Kip Swings+:30 Jump Rope
1×3 Hang Squat Snatches+5 Knees to Chest+:30 Jump Rope
1×3 Hang Squat Snatches+3-5 Toes to Bar
Met Con
AMRAP 9 Minutes
6 Hang Squat Snatches (95/65)
9 Toes to Bar
35 Double Unders