Friday- September 20th

September 20, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *2-3 sets with an empty barbell of:

           -Snatch Grip Romanian Deadlift x 3 

           -Muscle Snatch x 3

           -Shoulder Press from Behind the Neck x 3

          -Snatch Balance x 3

          -Overhead Squats x 3

 

 

A. 5 sets of: 

Slow Pull Snatch x 2 rep

 

For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 5 sets to hit a challenging double. Please drop the barbell and reset between each rep. Rest 1-2 minutes between sets.

 

 

B. “Overtime”

For Time:

200 Meter Run, 21 Power Snatches

200 Meter Run, 21 Overhead Squats

200 Meter Run, 15 Power Snatches

200 Meter Run, 15 Overhead Squats

200 Meter Run, 9 Power Snatches

200 Meter Run, 9 Overhead Squats

 

Barbell: (95/65)

 

 

C. Buy-Out

Lat Stretch x 2:00 each

Calf Smash x 1:00 each

 

 

 

 

 

 

 

 

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