Saturday December 29th, 2018

MAX SNATCH:

1-1-1 Power Snatch
this is a 3 rep max (with 5 seconds between lifts)

CAP 12:00
______________________________________________
JERK SUPERSET:

Every 2:00 x 10 Sets
2 Split Jerk
20 Double Unders
______________________________________________
UPPER ACCESSORIES:

2 Sets
12 Plank Rows. 2 x 15/10kg DBs
ME unbroken kipping Chest to Bars

REST 4:00

**scale movements to assure min 12 reps unbroken on the first set. (goal is 12-20 reps)
__________________________________________________________________________
Open Prep:

16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

← Back to Blog