Warm Up
3 Rounds
- 6 Front Squats (65 / 45)
- 4 Renegade Rows (25 /15)
- 10sec Chin Up Hold Over
Bar
- 4 PVC Heaving Snatch Balance
Strength –
18 Minutes
Snatch*
Rope Climb
*work on all aspects of the barbell snatch and rope climb. If you cannot climb rope to save your life - work on a 3-5sec chin up hold over bar. All attempts will be singles… get as heavy as
possible. Doesn’t matter if you work on
a hang power snatch, snatch grip high pulls, full squat snatch, snatch balance, snatch off blocks, etc.
Finisher
12 – 10 – 8 – 6 – 4 – 2
Back Squat (95 / 65)
DB Push Press (60ish / 30ish)
No comments:
Post a Comment