Saturday 4th of November 2017 – November 4, 2017


Saturday 4th of November 2017

Movement Prep
3 Rounds of;

7 Supine Snatch Grip Romanian Deadlifts
10m Crab Crawl
1 Wall Walk into 20 second HS Hold

Skills
Metcon
Working with the barbell perform 3 Sets in total, going every 2 Minutes of

3 Snatch Grip Lift Off’s
3 Roll Throughs
3 Muscle Snatch
3 Snatch Balance
3 Overhead Squats

Weightlifting
Metcon
Every 2 Minutes for 10 Minutes starting at 70% of 1RM Snatch

increasing every 2-3 sets

1 Snatch Pull
1 Power Snatch
1 Squat Snatch

Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP

15 Front Squats 40/30
15 Handstand Pushup’s

Extras
Metcon
10 Minute Cool Down

Get the heart rate down as smoothly as possible.

Walk, Bike, Row

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