Friday November 28th

Friday

9:00 Class Only!!!

A. Every 1:90 x 6

3 Hang Power snatch

2 Overhead squats

Notes: Focus on pushing your hips back and loading up your hamstrings for the power snatches. The goal is to catch them with you shins verical and your hips back, your catch should be the same possition you inniate your sqaut in the overhead squats. Dont rush your overhead squats, focus on possitions pushing up on the bar and keeping your eyes on the horizon.

B. EMOM X 16 Minutes

Minute 1: 12/9 Cal Row

MInute 2: 12 Dumbbell Front Squats (50,35)

MInute 3: 9/9 Single Arm Dumbbelll Push Press

Minute 4: Max Rep Strict Pull Up

Score is total strict Pull Ups.