9.28.15

Warm-up

Dynamic Warm-up

“Snatch” Warm-up

Strength/Skill

10 Min EMOM

odd: 1 Snatch + Hang Snatch @ 65%

even: 10 Toes 2 Bar

METCON

10 Min AMRAP

12 Hang Snatches

8 Burpee Box Jumps

Extra Work

gymnastic:

21-15-9

Hang Clean 135/95

HSPU

olympic:

Front Squat: 3 @ 60%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 4×3 @ 85

Clean Pull: 4 @ 90%, 3 @ 95%, 4×2 100%

Core

3 x 1 Min Weighted Plank AHAP