September 27, 2016
TUESDAY!
STRENGTH: (15:00) Full Snatches!
Perform 4-5 sets x 3 reps @ 70% of your 1 Rep MAX (full) Snatch (Not T&G). Drop after each rep resting 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:
Work up to a 3 rep MAX or Semi Heavy Power or Hang Power Snatch or keep it light and focus on form and technique.
STRENGTH ALTERNATIVE:
12:00 AMRAP!
12 Alt. DB Plank Rows #35/25
16 Alt. Lunges
250 M Row (6)
MET CON: 12:00 Clock!
E: 5RFT!
10 G2O #75/45
10/8 Ring Dips
Parking Lot MB Run #50/30
RX: AMRAP!
8/6 Ring Dips
12 G2O #55/35
Parking Lot MB Run #40/20
SCALED: AMRAP!
Parking Lot MB Run #30/15
12 G2O #45/25
6/4 Ring Dips