12.16.14

Warm-up

3 R.N.F.T.

5 Burpees

20 Lunges (10 E/L)

100 M Row

Once Completed Spencer’s Snatch Warm-up PVC

Mobility (10 Minutes)

Hip External Rotators, Hip Posterior Capsule & Pecs, Lats, Shoulder Posterior Capsule

Strength/Skill

Snatch – 2×3 @ 70% , 3×3 @75%

METCON

6 R.F.T.

8 C2B Pull-ups

8 Hang Snatch 115#/75#

*Yes that is a full Squat Snatch!