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Wednesday 11.21.2018

POSTED ON November 20, 2018

Wednesday | 11.21.2018

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Warm Up:
 
5 Snatch High Pulls
5 Hang Power Snatch
5 Overhead Squats
 
Foundation:
 
A. Every 1:15 x7
 
1.1.1 Snatch at 65-75% 1RM
 
Metcon:
 
RX (Level 1)
 
10 Hang Squat Snatch 115/85
3 Rope Ascents
7 Hang Squat Snatch 115/85
2 Rope Ascents
5 Hang Squat Snatch 115/85
1 Rope Ascent
 
For Time
Intermediate (Level 2)
 
10 Hang Squat Snatch 75/55
3 Rope Ascents or 7 Ground to Standing Rope Climbs
7 Hang Squat Snatch 75/55
2 Rope Ascents or 4 Ground to Standing Rope Climbs
5 Hang Squat Snatch75/55
1 Rope Ascent or 3 Ground to Standing Rope Climbs
 
For Time
 
Beginner (Level 3)
 
10 Hang Power Snatch 75/55
6 Hanging Hip Taps
7 Hang Power Snatch75/55
6 Hanging Hip Taps
5 Hang Power Snatch75/55
6 Hanging Hip Taps
 
For Time
 
Cool Down:
 
3 Rounds For Quality
 
1min Shoulder T L/R
10 Sumo Squat
1min Lizard L/R
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