Wednesday 1.31.18

Essentials:
A.
Overhead Squat
12min to Build up to a Heavy (Not Maximal) Single
*This should be done in 3-6 lifts*

B.
7 Sets
45 sec AMRAP
Alternating Dumbbell Power Snatch x 10 reps 35/20
Jumping Pull Ups x AMRAP Remaining Time
Rest 2:15 min

Fitness:
A.
Squat Snatch
12min to Build up to a Heavy (Not Maximal) Single
*This should be done in 3-6 lifts*

B.
7 Sets
45 sec AMRAP
Alternating Dumbbell Power Snatch x 10 reps 50/35
Pull Ups x AMRAP Remaining Time
Rest 2:15 min
RX+:Chest to Bar Pull Ups

Performance:
A.
Squat Snatch
12min to Build up to a Heavy (Not Maximal) Single
*This should be done in 3-6 lifts*

B.
7 Sets
45 sec AMRAP
Alternating Dumbbell Power Snatch x 10 reps 70/50
Chest to Bar x AMRAP Remaining Time
Rest 2:15 min