Friday

CLASS PROGRAM

-snatch technique + snatch warmup- 

Granite Games qualifier 2018.1/1a

14 min cap

A.) 12 Burpees Over Concept 2 Erg
35/25 Calorie Row
12 Burpees Over Concept 2 Erg
35/25 Calorie Row
12 Burpees Over Concept 2 Erg

RX+ : 40/30, 15 burpee over rower

In the remaining time…

B.) Establish a 1-RM Snatch

——————— 

B.) strength

back squat

-heavy set of 5

snatch off knee blocks

7x2 @ 70-80% 

Deadlift off knee blocks

-heavy set of 5

C.) Metcon

3 rounds

12 deadlifts 165/110

9 back squats

6 OH lunges 

3 snatches

D.) Sled Push

EMOM 10

3 plank burpees

75’  sled push