Wednesday December 14th

13
Dec

Wednesday December 14th

Warm Up
2 Rounds
10/8 Cal on Ski
8 Empty Bar Snatch Grip Press (snatch-grip push press behind the neck, ending in snatch overhead position)
8 Empty Bar Snatch Grip RDLs
5 OHS

:10 Strength
Squat Snatch
1×3 from Power Position
1×3 from Hang, at knee, w/ tempo pull (3 seconds)
1×3 Tempo Pull Squat Snatches
Then Squat Snatches off percentages,
4 reps @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
Rest 2-4 minutes between sets, drop and reset.
Goal is for the last wave to be heavier than last
week’s last wave.
:55 Cool Down
Lizard
Childs Pose