Monday 27th of November 2017 – November 27, 2017


Monday 27th of November 2017

Movement Prep
3 Sets of;

10 Kip Swings ( emphasis on tight arch "pushing the bar" down to create tight arch)
6 Wall Angels
10 smooth tempo Goblet Squats (own choice of weight)

Weightlifting
Metcon
Every 90 Seconds for 4 Sets

3 Snatch Pull’s
3 "Position 1" High Pull’s
3 Snatch Balance
3 Overhead Squats

Working with a barbell or 30 KG’s MAX for the entire set.
Snatch (5-3-1+)
Set 1 – 5 @ 75%
Set 2 – 3 @ 85%
Set 3 – 1+ @ 95%

Reps do not need to be touch and go, but maximum time between reps is 5 seconds.

There should be no failures in the 1+ set.

Metcon
Metcon (Time)
For Time;

10 Dumbell Snatch 22.5/15
10 Chest to Bar
20 Dumbell Snatch 22.5/15
10 Chest to Bar
30 Dumbell Snatch 22.5/15
10 Chest to Bar
40 Dumbell Snatch 22.5/15
10 Chest to Bar
50 Dumbell Snatch 22.5/15
10 Chest to Bar

Extras
Metcon
4 Sets of;

5 Drop from high box + Lateral sprint
1 x "15m Drill " (refer to image below)

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