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Sat 5th December




WARM-UP

  • AMRAP x 8 MINUTES*

  • 5 Inch Worms

  • 5 Behind the Neck Snatch Grip PVC Presses

  • 5 Back Rack PVC Jumping Squats

  • 10 Alt. Cossack Squats (PVC Optional)

  • 5 Muscle Snatch *Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.

SKILL

3 SETS FOR QUALITY

  • 4 Hang Snatch High Pull + 3 Hang Muscle Snatch + 2 Overhead Squat +1 Hang Squat Snatch

*Sets 1 / 2 with empty barbell. Set 3 with light load.

(No Measure)


WORKOUT

  • 5 ROUNDS FOR TIME

  • 500/400m Row/Ski

  • 9 Hang Squat Snatches (45/32.5)

(Score is Time)


FINISHER

2-3 SETS FOR QUALITY

  • 1:00 Side Plank (R)

  • 1:00 Elbow Plank

  • 1:00 Side Plank (L)

-Rest 1:00 b/t Sets-


(No Measure)

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