Friday 4/6/18

A. For all of below, your goal should be to increase load throughout so that your initial hang positions prime your movement for the full snatches that come last.

EMOM, for 3min (3 sets):
High Hang Snatch x 2 reps
+
EMOM, for 3min (3 sets):
Above Knee Hang Snatch x 1 rep
+
Every 90sec, for 7:30min (5 sets):
Slow Pull Snatch (7sec from ground to above knee)
*Must stick to tempo and build to tough single
+
Every 2min, for 6min (3 sets):
Snatch Grip Deadlift @ 105% of heaviest weight above x 2 reps
(Pause 2sec mid knee, then stand + 9sec descent)

B. Teams of two (congo line style), For max reps/calories:
3 Minutes of Rowing
3 Minutes of Power Snatches (135/95 lbs)
3 Minutes of Assault Bike

Optional Accessory (after class)
A1. Skin the cat on rings; 6-8 reps x 3 sets
A2. Heavy Barbell Curls; 8-10reps x 3 sets
A3. Bench Dips; 20 reps x 3 sets

B. Banded pull-Aparts; 100 reps