Friday December 27, 2019

A) Barbell Aerobics:
5 Sets of 3 of each of the following:
On the following movements;
- Pull
- Muscle Snatch
- Power Snatch
- Squat Snatch
- OHS
- OHS W/Pause

B) High Hang Squat Snatch:
5 X 3reps
2:00 Rest between sets

C) Drop Snatch:
5 X 3reps
2:00 Rest between sets

D) Snatch Complex PART 1:
1 Snatch Pull + 1 Power Snatch + 1 Hang Snatch:
Build to a 1 rep max for the above complex. starting at 60% and adding until failure.

D) Snatch Complex PART 2:
1 Snatch Pull + 1 Power Snatch + 1 Hang Snatch:
EMOM 12, 1 Set of above at 70/80% of todays max

E) Snatch Grip Deadlifts:
5 X 3reps
2:00 Rest between sets

F) Work:
4 mins on
2 mins off

12 Power cleans@50/30
12 Bar facing burpees
12 Thrusters@50/30
12 C2B

x 3 rounds

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