Wednesday 1.20.16

Essentials:
A.
5 Sets
Snatch Grip Sumo Deadlift High Pull + Muscle Snatch+Overhead Squat Attempt x 3+3+3 reps
On the 2:30min
or ADAPT

B.
4 Sets
Front Squat x 2 reps 70%
On the 2:30min Marks

C.
For Time:
3-6-9-12-9-6-3
Alternating Dumbbell Power Snatch (Reps are per Arm)
No Push Up Burpee Box Step Up
Ring Pulls

Fitness:
A.
5 Sets
Snatch Complex (Power Snatch + Hang Full Snatch + OHS Squat)
On the 2:30min Marks
Increase weight on each set
or
ADAPT

B.
4 Sets
Front Squat & ¼ x 2 reps 75%
On the 2:30min Marks

C.
For Time:
3-6-9-12-9-6-3
Alternating Dumbbell Power Snatch (Reps are per Arm) 55/35
No Push Up Burpee Box Jump 24/20
Chest to Bar Pull Ups

Performance:
A.
12 min
Power Snatch + Full Snatch
Complete first set of 1 PS + 1 Snatch @75%
Complete Second Sets of 2 PS + 2 Snatch @70%
Complete Third Set of 3 PS + 3 Snatch @65%
*All reps in sets TNG

B.
4 Sets
Front Squat & ¼ x 2 reps 75%
On the 2:30min Marks

C.
For Time:
3-6-9-12-9-6-3
Alternating Dumbbell Power Snatch (Reps are per Arm) 70/55
No Push Up Burpee Box Jump 24/20
Chest to Bar Pull Ups