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December 8, 2016

FRIDAY!

STRENGTH: (15:00)
Barbell Complex:
3 Position (full) Snatch!

Work up to a heavy set for the day:

1 Pocket (hip) Snatch +
1 Hang (at the knee) Snatch +
1 Full (floor) Snatch (UB)

Focus on your form and technique not the weight!

*Clips are required! De Load with Care.

SCALE DOWN OPTION(S):
Option 1:
1 Power Snatch +
1 Hang Power Snatch (UB)
(no pocket)

Option 2: Keep it light focusing on form and technique.

STRENGTH ALTERNATE:
12:00 – 15:00 AMRAP!

12 Alt. KB Cleans (w/transfer) #44/25

50 Russian Twists #12/8 WB

50 Alt. Toe Taps (“16 Box)

MET CON: For Time (15:00)!

Goal: Sub 10:30 (3:30 or less per round)! Perform as much of the BB work and Dubs UB as possible. Rest no more than 7-9 seconds at a time. Row at about 85%-90% of your MAX!

E:
15/13 Calorie Row (4)

65 Dubs

15 Hang Power Snatches #105/75

12/10 Calorie Row
50 Dubs
12 Hang Power Snatches

10/8 Calorie Row
35 Dubs
10 Hang Power Snatches

RX:
15 Hang Power Snatches #95/65

50 Dubs

15/13 Calorie Row (4)

12 Hang Power Snatches
40 Dubs
12/10 Calorie Row

10 Hang Power Snatches
30 Dubs
10/8 Calorie Row

SCALED:
12 Hang Power Snatches
#75/45 (16 Alt. DB Snatches #35/25)

50 Dubs (150 Singles)

12/10 Calorie Bike!

10 Hang Power Snatches
(12 Alt. DB Snatches)

35 Dubs (120 Singles)

11/9 Calorie Bike

8 Hang Power Snatches
(10 Alt. DB Snatches)

25 Dubs (90 Singles)

10/8 Calorie Bike