May 23, 2016
MOTIVATING MONDAY!
STRENGTH (15:00): Snatches!
Warm up to 70% of your 1 Rep MAX (full) Snatch, then perform 6-8 sets of 1 Snatch Pull + 1 full Snatch (UB) at between 70% and 80% of your 1RM. Go off of form and feel!
SCALE DOWN OPTION:
Perform the above workout but scale down to Power (or Hang Power) Snatches or keep it light and focus on skill work (exclude the pulls for skill work). Form is key!
STRENGTH ALTERNATIVE:
12:00 AMRAP!
25 Russian KB Swings #44/25
30 Mountain Climbers
50 Bicycle Kicks
250 M Row (5)
MET CON: 15:00 AMRAP!
*Goal: 4R+
*BUY IN: 800 M Run!
E:
12 TTB
12 Alt. KB Snatches #53/35
(OK to strike between legs but must alternate each rep from the ground).
10 Box Jump Overs “30/24
RX:
10 Alt. DB Snatches #55/35
10 TTB
10 Box Jump Over’s “24/20
SCALED:
10 Box Jump Over’s “24/20
(Alt. Step Up & Over’s)
8 TTB (8 TTB-A, Hanging Knee Raises or 12 BFSU)
12 Alt. DB Snatches #45/25