02272019

26
Feb

02272019

CFG Open Week 2, Day 3

Warm-up:
75/60 Cal Row or 50/40 Cal Bike
then
Empty Barbell Warm-up:
10 Behind the Neck Snatch Grip Press
10 Pause Overhead Squats (Pause at the Bottom)
8 Power Position Power Snatch
8 Power Position Squat Snatch
6 Hang Power Snatch
6 Hang Squat Snatch
4 Low Hang Power Snatch
4 Low Hang Squat Snatch

Oly:
Squat Snatch
10′ EMOM
1 Rep @ 80% of 1 RM

Met-Con:
For Time:
50 DU’s (scaled: 100 SU’s)
9 T2B (scaled: 9 Knee Raises)
9 Front Squats (95/65#) (scaled: Reduce weight as needed)
50 DU’s
15 T2B
15 Front Squats
50 DU’s
21 T2B
21 Front Squats
50 DU’s