image description

Wednesday, September 30th 2015

  WEDNESDAY
MOBILITY: Overhead/ Snatch
SKILL OR STRENGTH: Snatch Technique Work - 15:00 clock. 6-8 Sets
NOVICE 1 Snatch DL + 1 Hang Power Snatch
INTERMEDIATE 1 Snatch DL + 1 Hang Squat Snatch (or power + OHS)
ADVANCED 1 Snatch DL + 1 Low Hang Snatch (below the knee - work on same tempo down and up)
CHALLENGE: n/a
FMP: EMOTM for 12:00
  M1 - 30-50 Double Unders M2 - 15 RKBS M3 - :40 - :50 Plank M4 - 150-200M Row
FITNESS: EMOTM for 12:00
  M1 - 50 Double Unders M2 - 15 Double RKBS (35/18) M3 - :50 Plank M4 - 175/200M Row
SPORT: EMOTM for 12:00
  M1 - 50 Double Unders M2 - 15 Double RKBS (44/26) M3 - :50 Plank M4 - 175/200M Row
.