Tuesday, 4/11

Warm-up/Mobility
joints poles 10s
3 way lat stretch
 
Strength/Skill
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.
 
Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch
 
Rest 60 seconds, and then…
 
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
 
Rest 60 seconds, and then…
 
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
 
Metcon
Complete as many rounds and reps as possible in 9 minutes of:
30 Double-Unders
6 Snatches (135/95 lbs)
 
Accessory Work
30 Tuck Rock to Tuck Sit
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