Friday December 12th

Friday

A. Every 1:90 x 6

2 Hang Power snatch

1 Overhead squats

Notes: Build in weight over the 6 sets with no misses. With heavy pulls on wed, the focus is on technique and perfect positions rather than weight. Power snatch, get your head through the bar and your hips back as soon as the bar passes your forehead. Make sure you are solid and stable before you start to open your hips to stand up. Overhead squat, keep your eyes up and your arms locked out actively reaching for the ceiling. Make sure your shoulders are externally rotated, and not rolling forward.

B. EMOM x 15 (3 Rounds)

Min 1: 100m Run

Min 2: 10 Power Snatch (95,65)

Min 3: 100m Run

Min 4: 10 Overhead Squats + Max Rep Strict Chin Up

Min 5: REST