Friday Sept 10

Snatch Primer:

5:00 Total

2 Rounds: (PVC OR BARBELL)

3 Snatch Pulls + 3 Snatch High Pull + 3 Snatch Push Press Behind the Neck + 3 Snatch Push Jerk Behind the Neck

Power Snatch: (20 min)

% off of power snatch 1rm (if athlete doesn’t know 1rm power snatch, start light, add weight)

10@65%

8@70%

6@75%

4@75-80%

2@85%+

3 Rounds: (20 min cap)

400 M Run

40 Air Squat

8/6 ring muscle up (scaling: a) bar MU same reps b) 10 strict pull ups + 10 Push Ups or dips))

Stretch

OPTIONAL ADDITIONAL WORK:

Push Jerk (from rack)

Start @ 50% and add weight minute

EMOM 10:00

1&2: 6 reps

3&4: 3 reps

5&6: 6 reps

7&8: 3 reps

9&10: 3 reps

Strict HSPU Work:

3 Sets:

1 set = 15-10-5 Unbroken HSPU as quickly as possible

Rest 2:30 Between Sets

3 rounds for quality, not time:

12 close grip dumbbell bench press

20 seated banded lat pull downs

12 double db bench flies

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD