Monday November 15th

14
Nov

Monday November 15th

We found a 1 rep max last week. Use those numbers

Barbell Warm Warm Up
15 Behind the Neck Snatch Grip Press
15 Overhead Squat
15 Snatch Grip High Pull
10 Power Pos. Power snatch
10 Hang Pos. Power Snatch
10 Power Snatch from the shin
10 Full snatch from shin

Squat Snatch
Warm Up
1×3 Power Position
2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.
then,
5 reps @ 55%
4 @ 60%
3 @ 65%
5 @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75% Rest 2-4 minutes between sets, drop and reset.


Wod if you finish on time- Don’t rush your snatches just to get to this part

Every 2 Minutes for 12 Minutes
12/9 Calorie assault bike or 10/7 echo bike
15 UB Wallballs
Choose the heaviest ball that allows you to bike hard and remain unbroken with the ball for all 6 rounds.