Friday 01-12-18 S

Thursday, January 11, 2018

Warm Up:

PVC Pass Thrus & Figure 8s

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1 Round of:

20/15 Calorie Row or Bike

15-20 Smooth PVC OH Squats  

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7 PVC Snatch Balances

- rest 30 secs bw

7 PVC Hang Squat Snatches

- rest 30 secs bw

7 PVC Squat Snatches

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Put PVC away & Grab Barbell  

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2 Rounds of:  

5 Hang & Shrugs

5 Push Ups  

5 Air Squats

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5 Barbell Hang Squat Cleans

- rest 30 secs bw

5 Barbell Push Jerks

- rest 30 secs bw

5 Barbell Squat Cleans & Jerks

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Workout Flow/Skill:

2 Sets of: 

1 Empty Barbell Squat Snatch

2 Empty Barbell Squat Clean & Jerks  

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Strength:
Snatches, build to opening weight
Clean & Jerks, same weight as snatch
- a lighter clean & jerk means technique work
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Workout: 
20 Min AMRAP of:
1 Squat Snatch @ build as you go
2 Squat Clean & Jerks @ same weight as snatch
6 Pull Ups 
9 Push Ups
12 Air Squats

 

In today's workout you have the option to go heavier or just stay lighter and do more rounds. 


Score: Heaviest Snatch weight AND/OR rounds completed 

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