September 27, 2017
WEDNESDAY!
STRENGTH: (15:00)
5×2 Squat Snatches!
Take up to 15:00 to work up to a 2 rep heavy set of Squat Snatches. Ok to drop and reset after the first rep but rest no more than 5-7 seconds between reps! Form is key!
*Do not let empty BB’s drop when de loading your bar! Clips are required.
SCALE DOWN OPTION(S):
2 Semi Heavy Power or Hang Power Snatch. Do not go to MAX out!
Skill Work: Keep it light focusing on form & technique!
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
250 M Row
30 Alt. Plank Hold Shoulder Taps
30 Bicycle Kicks
15 Hollow Rocks
MET CON: 12:00 AMRAP!
Goal: 4R+
COMPETITOR:
“single arm” Parking Lot FC Run #75/55 (1 DB)
9 Burpee Box Jump Overs “24/20
9 OH Swings #70/53
9 KB Sumo Deadlift High Pulls
RX:
“single arm” Parking Lot FC Run #55/35 (1 DB)
9 OH Swings #53/35
9 KB Sumo Deadlift High Pulls
9 Burpee Box Jump Overs “24/20
PERFORMANCE:
12 OH Swings #44/25
9 KB Sumo Deadlift High Pulls
9 Burpee Box Jump Overs (10 Alt. Step Up & Overs) “24/20
“single arm” Parking Lot FC Run #45/25 (1 DB)