Friday November 7th

Friday

A. Every 1:15 x 4

sets 1-4: 5 High Hang Power Clean

Every 1:15 x 4

Sets 5-8: 3 Hang Squat Clean

Notes: Same format as last weeks snatches. Sets 1-4 focus on hitting full knee and hip extension before getting under the bar. Sets 5-8 the goal is to keep the good extension and add speed under the bar for the squat. You can build each set, but the goal is no misses.

B. For Time

20 Alternating Dumbell Hang Snatch

10 Bar Muscle Ups

12 Box Jump Overs (24/20in)

16 Alternating Dumbell Hang Snatch

10 Bar Muscle Ups

12 Box Jump Overs

12 Alternating Dumbell Hang Snatch

10 Bar Muscle Ups

12 Box Jump Overs

16 Alternating Dumbell Hang Snatch

10 Bar Muscle Ups

12 Box Jump Overs

20 Alternating Dumbell Hang Snatch

10 Bar Muscle Ups

12 Box Jump Overs