Thursday Sept 30

Snatch Primer & Demo:
3 Snatch Pulls + 3 Snatch High Pull + 3 Snatch Push Press Behind the Neck + 3 OHS
High Hang Snatch + Hang Snatch Above the Knee (off of 1rm Hang snatch)
Set 1: 3 +1 reps @ 60%
Set 2: 2+1 reps @ 65%
Set 3: 2+1 reps @ 65%
Set 4: 2 +1 reps @ 65-70%
– Rest 2-3 minutes B/T Sets –
METCON
4 rounds:
35/28 Cal Row
15 Toes to Bar
15 Hang Power Snatches (RX: 75/55) (ADV: 115/75)
Rest 1:00 Between Rounds
ADDITIONAL OPTIONAL WORK:
A) 4 x of the following: 3 Snatch Balance + 2 Overhead Squat (Start @ 60% of 1rm snatch and build)
B) Ski Intervals: 3x 50 Cal Ski (Rest 2:00 Between)

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD