10/12/20 - Monday

Indoor Class:

A) 7x (Snatch Pull + Hang Snatch Pull + Snatch)

*Start at 50% and work up

**Can't Squat Snatch? Do Power Snatches

B) For Time:

21-15-9

Toes to Bar or Hanging Knee Raises

Shoulder to OH

Calorie Assault Bike

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Outdoor Class:

A) 7x (Snatch Pull + Hang Snatch Pull + Snatch)

*Start at 50% and work up

**Can't Squat Snatch? Do Power Snatches

B) For Time:

21-15-9

V-Ups or Abmat Situps

Shoulder to OH

*400m Run after each set of S2OH

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Mobility -

1:00 Foam Roll IT Band each side

1:00 Side Lying T-Spine Rotation each side 1:00 Foam Roll Lats

1:00 Pigeon Stretch each side

20 Cat/Cow