she told me to go

19
Sep

she told me to go

SKILL: Snatch Skill

Snatch Series Progressions (1-3)
1.)Sots press: 10-10 (PVC/Empty Bar Bell)
2.)Overhead Squat: 10-10 (PVC/Empty Bar Bell)
3.)Snatch Balance: 10-10 (PVC/Empty Bar Ball)

STRENGTH: Every 2 minutes for 12 minutes
3 Squat Snatches w/ 3 Sec Pause @ bottom

Weight – Light to Moderate – 50-70%

METCON: For Time: (14 Min Cap)
20 Hang Power Snatches
20 Push-Ups
400 M Run
15 Power Snatches
15 Push-Ups
300 M Run
10 Squat Snatches
10 Push-Ups
200 M Run

L1: 135/95, 4″/2″ deficit PU
L2: 95/65
L3: 65/45, 15/12/10 Push-Up
L4: DB Snatch (per arm reps), Push-Up on Knees

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