THURSDAY, NOVEMBER 15TH 2018

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Ryan Barlow | November 14, 2018 | no comments |

A) OLYMPIC WEIGHTLIFTING (FOR WEIGHT & FORM)

Snatch Complex (15min. Window)
Pick one of these Complexes:

1) Build up to a heavy 3-Position Power Snatch (Beginner/Intermediate)

Position 1: High Hang – starts right in hip crease, dip and drive bar up with the hips.
Position 2: Hang or Launch – starts an inch or two above the knees, chest covers bar, pull bar into hips and drive up.
Position 3: Low Hang – starts and inch or two below the knees, drive knees back, pull bar into hips and drive up.

2) Build up to a heavy Complex (Advanced):

1 Squat Snatch + 1 Snatch Balance + 2 Overhead Squats

B) METCON (FOR REPS)

3min. AMRAP:
3 Hang Power Cleans (135/95)
6 Push-Ups
9 Air Squats

*Rest 1min. between rounds. Repeat for 4 total rounds.
*Start where you left off for each AMRAP
*Add 10/5# each round!

RD1 (135/95)
RD2 (145/100)
RD3 (155/105)
RD4 (165/110)

S1/MRx: HPC (95/75), add 10/5# per round
S2/MS: HPC (75/55), do not add weight

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