November 17, 2016
THURSDAY!
STRENGTH: Full Snatches!
Perform 8-10 singles @ 75-80% of your 1 Rep MAX Full Snatch! Rest as needed between sets but mind the clock. Form is key!
*Clips are required. De Load with Care!
SCALE DOWN OPTION:
1. If you know your 1RM Power or Hang Power Snatch then perform the above.
2. Focus on Snatch (any form) skill work.
STRENGTH ALTERNATIVE:
12:00 – 15:00!
12/10 Calorie Bike
15 KB High Pulls #44/25
30 Mountain Climbers
15 Knee Ins
MET CON: 16:00 Clock!
“All Out”
Take up to 4:00 to complete the following. Rest for the remaining time, then repeat for a total of 4R!
Goal: Complete each round “AFAP” in sub 3:30! E/RX athletes must complete the Thrusters UB. No pacing!
E:
200 M Run
12 Thrusters #95/65 (UB)
10/8 Ring Dips
RX:
200 M Run
10 Thrusters #95/65 (UB)
9/7 Ring Dips
SCALED:
200 M Run
12 Thrusters #75/45
(12 DB Thrusters #35/25)
6/4 Ring Dips (12 “20 Box Dips)