Sunday 1/17
Basic & Performance
Every 2 minutes, for 8 minutes (4 sets):
- Muscle Snatch x 2 reps
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
- Power Snatch x 2 reps @ 75% of 1-RM Snatch
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
- 2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
THEN:
Three rounds for time of:
- 7 Shoulder to Overhead (185/125 lbs)
- 14 Bar-Facing Burpees Over the Barbell
- 21 Pull-Ups