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