11192019

18
Nov

11192019

Cycle 1, Week 3, Day 2

Warm-up
2 Steady Rounds
:30 Handstand Hold
12 Wide Grip Strict Pull-ups or Ring Rows
12 Empty Bar Pause OH Squats
then,
2 Rounds (1st round empty bar, 2nd round light weight)
– 2 Power Position Squat Snatches
– 2 Low Hang to Power Position Snatches*
– 2 Low Hang Snatches**

Oly Lift
Low Hang Snatch (Just below the knee)
6 x 3 @ 65 – 75% of 1RM Snatch
Drop and Reset

Conditioning
7′ AMRAP
3 Toes to Bar
3 Burpee Box Jumps 24/20″
6 Toes to Bar
4 Burpee Box Jumps
9 Toes to Bar
5 Burpee Box Jumps
12 Toes to Bar
6 Burpee Box Jumps
15 Toes to Bar
7 Burpee Box Jumps
18 Toes to Bar
8 Burpee Box Jumps
21 Toes to Bar
9 Burpee Box Jumps
24 Toes to Bar
10 Burpee Box Jumps
27 Toes to Bar,
11 Burpee Box Jumps
30/12, 33/12, 36/12, etc..
Fit: Sit-ups, Burpee Box Step-ups/downs

Extra Work
Bench Press
5-5-5-5-5