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11.13.15

12
Nov

11.13.15

Warm-up

5 Min Run/Row/Bike

Roll out as needed

Snatch Warm-up

Strength/Skill

N/A

METCON

4 Min AMRAP

8 Squat Snatches 75/55

16 Calorie Row

Rest 2 Minutes

3 Min AMRAP

6 Squat Snatches 95/65

12 Calorie Row

Extra Work

gymnastic

7 Minute AMRAP of Muscle ups

olympic

Power Snatch – 2×3 @ 65%, 2×3 @ 70%

Power Clean – 2×3 @ 65%, 2×3 @ 70%

Power Jerk – 2×3 @ 65%, 2×3 @ 70%

Snatch High-Pull – 2×3 @ 70%, 3 @ 75%

Core

4×30 GHD Sit-ups

3×15 Chops

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