June 20, 2017
TUESDAY!
STRENGTH: (15:00) 5×1 3 position Snatch (Full Snatch, STRENGTH: (15:00) BB Complex
Perform 5 progressively loading sets
of 1-1-1-1-1 (UB) of the BBC for the time allotted:
1 (full) Snatch +
1 Hang (Squat) Snatch +
1 Pocket Snatch (UB)
Note: Your 5×1 does not include your warm up sets. Form is Key! Clips are required. De load with Care.
SCALE DOWN OPTION(S):
1 (full) Snatch +
1 Hang (squat) Snatch (UB) or…
1 Power Snatch +
1 Hang Power Snatch (UB if possible) or…focusing on form and technique. Do not go to failure.
Skill Work: Practice with BB Only or Light Weight. Choose one skill: Full Snatch, Hang Snatch, Power Snatch or Hang Power Snatch) resting as needed.
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
30 Bar Hop Overs
10 Power or Hang Power Snatch #75/45
30 Crunches
200 M Run
MET CON: 12:00 Clock!
Ladder: 3-6-9-12-15-12-9-6-3
COMPETITOR:
Hand Release Push Ups
Hang Power Cleans #115/85
Box Jump Overs “30/24
RX:
Hang Power Cleans #95/65
Hand Release Push Ups
Box Jump Overs “24/20
PERFORMANCE:
Hand Release Push Ups
Box Jump Overs “24/20
(Alt. Step Up & Over’s)
Hang Power Cleans #75/45