Friday November 14th

Friday

A. Every 1:15 x 4

sets 1-4: 3 Hang Power Snatch

Every 1:15 x 4

Sets 5-8: 2 Power snatch

Notes: Sets 1-4 focus on hitting full knee and hip extension before getting under the bar. Sets 5-8 you can drop the bar between reps and the goal is to be aggressive when the bar gets above your knees keeping it in contact with your legs for the entire pull.

B. Every 1:15 x 4

Sets 5-8: 2 Power snatch

C. For Time:

4 Rounds:

6 Hang Power Snatch (115,75)

9 Toe to Bar

1:30 Rest... then:

4 Rounds:

9 Overhead Squats

45 Double Unders (60 Singles)