Monday 2/05/18

CLASS PROGRAM

—full snatch technique, warm up to 2nd weight of workout and perfect approach + form of reps under fatigue— 

13.1 remix - AMRAP 14

30 bar facing burpees

30 squat snatch 135/95

20 bar facing burpee

20 squat snatch 175/115

10 bar facing burpee

10 squat snatch 205/130

ME bar facing burpees

Scaled: 95/65, 115/75, 135/95

———————— 

B.) Strength

above the knee hang snatch double

-6 sets above 65% 

back squat  

-heavy single

Back squat, squat jumps 

5x7@light

C.)  metcon

4 rounds

18 back extension

40 ft HS walk

15 GHD situps

10 KB snatch (5/5, from hang) 70/53

D.) conditioning

3 rounds

Every 5 mins

700m row 

30 double unders 

15 toes 2 bar

10 box jump over 24/20”