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Wednesday 08.28.2019

POSTED ON August 27, 2019

Wednesday | 08.28.2019

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Warm Up:
5 muscle snatch
5 snatch high pull
5 power position snatch
5 hang snatch 5 snatch
x2-3
 
Foundation: 15min
A. 1 power position snatch + 1 hang snatch + 1 snatch x5; rest 1-2min between
*Start at 75% of your 1RM snatch and progress each set with weight
*Beginner Athletes perform the following 1 snatch grip deadlift + 1 hang snatch pull from knee + 1 power snatch x5; rest 1-2min
 
Metcon:
 
RX (Level 1)
15 cal row
12 power snatches 95/65
9 burpees
3 rounds for time
Intermediate (Level 2)
15 cal row
12 power snatches 75/55
9 burpees
3 rounds for time
 
Beginner (Level 3)
15 cal row
12 power snatches 65/45
9 burpees
3 rounds for time
 
Cool Down:
3 rounds for quality
1min sorenson hold
15 banded good mornings
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