04112019

11
Apr

04112019

Post Open Cycle, Week 2, Day 4

Warm-up:
2′ Twisted Cross Stretch (ea. side)
then,
Empty Barbell Snatch Complex (w/ Coach)
5 Reps Each Movement
Muscle Snatch
OHS
Behind the Neck Snatch Grip Press
Snatch Balance
Power Position Squat Snatch
Hang Squat Snatch

Strength:
Snatch
12′ EMOM
1 Rep @ 70 – 80% of 1 RM

Met-Con:
16′ AMRAP w/ a Partner (Complete Full Round Before Switching)
50′ DB Front Rack Lunge Walk (50/35#’s)
[1-3] Strict MU’s (Ring)
Scaled:
DB’s: reduce weight as needed
3 Bar MU’s or C2B or 6 Jumping C2B

Extra Work:
For Time:
3-6-9-12-15-18-21
T2B
*15/12 Cal Row After Each Set Except for 21