Friday- September 20th

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