1.15.20 Wednesday

Prep:
3 Sets:
10 Cat Cows
10/side Leg Swing
5/side Shoulder CARs
5 PVC OHS

Essentials

A. EMOM5

1 Slow Pull Snatch High Pull + 1 Hang Power Snatch

Light to moderate weights practicing technique

B. Every 2min x5

1 Power Snatch + 2 OHS (3 sec pause in bottom)

Light loads. Mechanic focus

C. 2 Sets:

60 sec AB 85%
rest 60 sec
60 sec alt Hang DB PS 35/20
rest 60 sec
60 sec Row 85%
rest 60 sec
60 sec BJSD
rest 60 sec

Score is DB PS and Box Jumps

 

Fitness

A. EMOM5

1 Slow Pull Snatch High Pull + 1 Hang Power Snatch

Light to moderate weights practicing technique

B. Every 2min x5

2 Hang Squat Snatch Below Knee

C. 2 Sets:

60 sec AB 85%
rest 60 sec
60 sec alt Hang DB PS 50/35
rest 60 sec
60 sec Row 85%
rest 60 sec
60 sec BJSD 24/20
rest 60 sec

Score is DB PS and Box Jumps