122815 – Monday

Skill:

PVC Snatch 3rx5s

PVC Snatch Push  Press 3rx5s

Strength:

  1. BB 2-position Snatch (65% of best weight) 1rx3s
  2. Snatch Push Press (70% of best Snatch weight) 5rx3s
  3. Good Mornings (30% of best Squat weight) 5rx3s

***Focus on Leg and hip drive on 3-position Snatch

***Increase weight this week for Strength

Conditioning:

9 min AMRAP

  • Single KB Snatch 1-2-3-4…
  • Double KB SDHP 2-4-6-8…
  • TRX Pike 3-6-9-12…

3 min rest

6 min AMRAP

  • 10 Toes to Bar/Knees to Chest
  • 15 American Swings
  • 20 TRX Squat Jumps

2 min rest

3 min AMRAP

ME alternating TGU

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