TUESDAY 12.18.2018

TUESDAY 12.18.2018

STRONG

Warm-up

Snatch warm up

3 Muscle Snatch
3 Behind the neck press
3 Overhead squats
3 Sotts Press
3 Drop snatch2 X through

empty bar only

Warm-up

Hang Power Snatch 

8 - 10 reps empty bar

Warm-up

Snatch 

5-8 reps empty bar only

Weightlifting

Snatch pulling complex 

Snatch Pull
Snatch High Pull
Power Snatch
Squat SnatchOver 5 rounds build to "heavy" for the day

Weightlifting

Snatch from below the knee 

EMOM for 7 rounds using weight from above

Snatch pull, then reset to below knees and snatch

METCON-BURN

CONNECTIVITY

Nose and Toes 

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

CONNECTIVITY

Shoulder Touch 

50 reps in as few of sets as possible

Metcon

12:00 AMRAP of:

20 Burpees
30 Box Jumps 24/20
30 Power Cleans 135/95
20 C2B Pull Ups

Rest 3 minutes then-

6 Minute AMRAP

100 Double-Unders
15 Power Snatches 115/85
50 Double-Unders
10 Power Snatches 115/85