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Friday 01/22

Friday 01/22

Cash Out: 50 GHD Situps

Basic & Performance

3 position snatch: one from high hang, 1 from Launch or hang, 1 from floor. 60%x1+1+1, (70%x1+1+1, 75%x1+1+1, 80%x1+1+) x 2 waves.

Snatch pulls: work up to 95%x3x2, 100%x3 these are of your best snatch. Focus on position as well as getting speed thru the middle. Make the bar “sing to you!”

Snatch push press+overhead squat+sotts presses: 1+1+3 reps x 5 sets. You declare the weight to be used.

Good mornings to a 45 degree angle: 3 x 10 reps. Select the weight to be used. Work on the core.



Three rounds for time of:

  • 30 Overhead Walking Lunge Steps (45/25 lbs)
  • 15 Pull-Ups
  • 400 Meter Run
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