20171002

20171002:

Snatch: 12:00 EMOM: (3 Rounds)
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 75%
Minute 3 – 1 Rep @ 80%
Minute 4 – Rest

Then,

AMRAP 18:
18 Calorie Row
15 Wall Balls (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

Comp:
1. Pause Overhead Squat
Build to a Moderate Single
3 second pause

2. Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 75%
Minute 2 – 2 Reps @ 80%
Minute 3 – 1 Rep @ 85%
Minute 4 – Rest

3. Pausing Snatch Deadlift
5 x 2 @ 95%
2 Second pause just below knee

4. Back Squat
2 Rounds:
7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%
Rest 2:00 between each set of squats

5. Ring Muscle-Up Test
Max Reps
1 attempt

6. Conditioning
AMRAP 18:
18 Calorie Assault Bike
15 Wall Balls (20/14)
12 Dumbbell Snatches (70/50)
9 Toes to Bar

Comments are closed.