always on time


always on time

Skill: Snatch Technique
-Burgerner Warm-Up
-Snatch Balance (w/ empty bar)

Strength: Hang Squat Snatching
12 Min EMOM
2 Hang Squat Snatch @ 50-60%

*Hang = just above the knee*
*light weight – pause in the catch*

Metcon: 3 x 4 Min AMRAP w/ 1 Min Rest Between RDs (14 Min)
20 Double Unders
15 Overhead Squats
10 Bar Facing Burpees

*OHS should be unbroken*
*Pick Up Where You Left Off*

L1: Unbroken DUs, 95/65, BFB
L2: DUs, 75/55, BFB
L3: 1/2 Attempts, 55/35, BOB
L4: Singles, Goblet Squats, Reg Burpees

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