2.16.2017

Warm Up

Row or Bike 3 minutes

Then 2 Rounds of:

  • Deadhang to Active Arch x 5
  • Dislocate x 10
  • OHS x 15

Group Snatch Progression

Workout of the Day

A.

Every 90 seconds, for 6 minutes (4 sets):

  • High Hang Snatch (Pockets) x 2 reps @ 50-65 of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

  • Hang Snatch (Mid Thigh) x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

  • Snatch (Floor) x 1 rep @ 80+% of 1-RM Snatch

B.

For max calories:

  • 3 Minutes of Assault Bike or Row

Rest 4 minutes until the running clock reaches 7:00, and then…

C.

Complete as many rounds and reps as possible in 8 minutes of:

  • Strict Pull Up x 5
  • HSPU x 10

 

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