06.12.2018

Warm up:

– Dynamic Warm up –

Strength:

[10:00 – 12:00]

Squat snatch; 4 – 4 – 3 – 3 – 2 – 2

Athletes should warm up snatch and make sure mechanics feel sound. Go slightly beyond workout weight if necessary, but the above serves as a warm up, NOT a 2 rep max.

Conditioning:

AMRAP 24:00

6 Squat snatch (95/65)
12 Burpee over barbell
24 pull ups
600m run

Rx+

AMRAP 24:00

6 Squat snatch (135/95)
12 Burpee over barbell (facing)
16 Chest to bar pull ups
600m run

Athletes must choose between either Rx, or Rx+. Modifications may be made to the Rx workout if needed, but if the athlete chooses Rx+, it MUST be done as perscribed.

Recovery:

1 – Banded Bully; 3:00-4:00
2 – Lat smash; 3:00-4:00