11262019

25
Nov

11262019

Cyce 1, Week 4, Day 2

Warm-up
10 Burpees AFAP
:30 Squat Hold
10 Jumping Lunges
:30 Squat Hold
10 Behind the Neck Empty Bar Presses
:30 OH Squat Hold (Empty Bar or PVC Pipe)
10 Strict Pull Ups (Ring Rows)
:30 OH Squat Hold
Then,
2 Rounds, 2 reps at each position adding weight 2nd round
– 2 Power Position Squat Snatches
– 2 Low Hang Snatches

Oly Lift
Low Hang Snatch (Just Below the Knee)
7 x 2 @ 70 – 80% of 1RM Snatch
Drop and Reset

Met-Con
“Isabel”
For Time
30 Snatches (135/95#)
Fit+: 115/75#
Fit: 95/55#

Extra Work
100 Hollow Rocks for Time