Monday November 23rd

Warm up
3 Rounds
10 Medicine Ball Slams
10 Medicine Ball Squat Cleans
Then 3 Rounds with 95/65lbs or less
10 Hang Power Snatch*
5 Overhead Squats

5 Sets, building in weight
1 Power Snatch + 3 OHS

AMRAP 8 Minutes
12 Air Squats
3 Power Snatches 115/75lbs
*scale to weight where you do most of the snatches touch and go
*We are looking for a weight athletes will hang onto with the snatches for the first 1/2 of the workout. If the athlete cannot stay moving fast, the barbell is too heavy.

Extra work.. there will be time to do this
Every :90 for 12 Minutes
12 Toes to Bar
*scale to new raises. Looking for 1 or 2 sets on this each round. breaking up into more than 2 sets then you should reduce the reps or swtich kne raises