14
Dec
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!