November 3, 2016
THURSDAY!
STRENGTH: (15:00) Full Snatches!
Warm up to 75% of your 1RM Full Snatch and perform the following:
2 sets of 3 reps x 75%
3 sets of 3 reps x 80%
Rest no longer than 5-7 sec between reps. Rest as needed between sets but mind the clock!
Clips are required. De Load with Care!
SCALE DOWN OPTION(S):
1. If you know your 1RM Power or Hang Power Snatch, perform the above.
2. Work up to a semi heavy set of 3 singles (any form).
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
12/10 Calorie Bike
12 SDL KB High Pulls #44/25
30 Mountain Climbers
12 BFSU
MET CON: 12:00 Clock!
E: 4RFT!
6 Bar Muscle Ups (Ring MU = RX but will be noted)
6/8 each G2O #75/45 DB
200 M Run
RX: AMRAP!
200 M Run
10/8 C2B Pull Ups
6/8 EACH G2O #55/35 DB
SCALED: AMRAP!
200 M Run
10/8 Pull Ups (12 Banded Pull Ups or 10 Ring Rows)
8 EACH G2O #45/25 DB