Monday 3.9.20

Prep

2 Sets
Seated scapular arm drag on wall x 5 reps
Squat with Plate Overhead Lift x 5 reps
Snatch Grip RDL x 5 reps
Snatch Grip Behind the Neck Push Press x 5 reps

Essentials
A.
6 Sets
Hang Power Snatch x 3 reps
Weight should stay light to work on mechanism and speed of barbell
On the 2 min Marks

B.
10min
Evey 50 sec (12 sets)
Front Squat x 1 rep
*Weight on squat should be light to keep velocity or speed of the accent fast. 50-60% of max is a good general recommendation for weight, some might be lower, some higher.

C.
3 rounds for time:
Ring Pull x 10 reps
Burpee x 10 reps
Wall ball x 20 reps
*9min cap*

Fitness
A.
6 Sets
Power snatch + squat snatch
70%,75%,80%,80%,80%,70%
On the 2 min Marks

B.
10min
Evey 50 sec (12 sets)
Front Squat x 1 rep
*Weight on squat should be light to keep velocity or speed of the accent fast. 50-60% of max is a good general recommendation for weight, some might be lower, some higher.

C.
3 rounds for time:
Bar muscle up x 5 reps
Burpee x 10 reps
Wall ball x 20 reps 20/14
RX+: Ring Muscle Ups
*9min cap*