27
Sep
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