October 1, 2017
MOTIVATING MONDAY!
STRENGTH: (15:00)
BB Complex:
1 Snatch +
3 Overhead Squats (UB)
Take up to 15:00 to work up to a progressively loading
heavy set of the above BBC for
the time allotted. No pause or
resetting at the bottom… T&G
sets only. Form & technique are key!
*Clips are required. Do not let empty BB’s drop when de loading your bar!
SCALE DOWN OPTION(S):
1 Power Snatch +
3 OH Squats (UB)
1 Power or Hang Power Snatch + 3 Back Squats (UB)
Skill Work: Practice with Light
Weight (progressing loading) of
any variation focusing on form & technique.
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
12 Ball Slams #30/15
25 Dubs or 75 Singles
12 Sit Up to (seated) Wall Ball Shot #12/8
MET CON: 10:00 AMRAP!
Goal: 5R+
COMPETITION:
9 Hang Power Snatches
#115/75
12 Toes to Bar
RX:
9 Hang Power Snatches
#95/65
9 Toes to Bar
PERFORMANCE:
6 Toes to Bar (6 T2B-A or T2R-A, 12 Hanging Knee Raises or 12 Sit Ups)
9 Hang Power Snatches
#75/45 (or 12 Alt. DB Snatches)