Wednesday 2.1.17

Essentials:
A.
7 Set
RNT Overhead Squat x 5 reps
On the 2min Mark
Or
ADAPT

B.
21-15-9 For Time:
Knee Ups
Alternating Dumbbell Power Snatch per arm

Fitness:
A.
7 Set
3 Position Pause Power Snatch x 2 reps 70-80% (Below Knee, Above knee, Mid thigh)
On the 2min Mark
Or
ADAPT

B.
For Time:
Toes to Bar x 21
Kettlebell Overhead Squat x 21 per Arm 55/35
Toes to Bar x 15
Single arm Alternating Dumbbell Squat Snatch x 15 per Arm 55/35
Toes to Bar x 9 reps
Squat Snatch x 9 reps 85%

Performance:
A.
7 Set
3 Position Pause Power Snatch x 2 reps 75-80% (Below Knee, Above knee, Mid thigh)
On the 2min Mark
Or
ADAPT

B.
For Time:
Toes to Bar x 21
Kettlebell Overhead Squat x 21 per Arm 70/55
Toes to Bar x 15
Single arm Alternating Dumbbell Squat Snatch x 15 per Arm 85/55
Toes to Bar x 9 reps
Squat Snatch x 9 reps 195/130

Competitor Session 2:
A.
3 Sets
Snatch High Pulls x 5 reps 60%
Rest 2min

B.
3 Rounds Not For Time:
HS Walk x 50ft
Overhead Double KB Walk x 100ft
HS Walk x 50ft
Bear Crawl x 200ft
HS Walk x 50ft
Front rack Double Kettlebell Carry x 250ft