10/26/20 - Monday

Indoor Class:

A) 7x (1 Hang Snatch + 2 Snatch)

*Start at 50% and work up

**Can't Squat Snatch? Do Power Snatches

B) Complete the following:

AMRAP 4

6 Hang Power Cleans

6 Shoulder to OH

6 Burpees Over Bar

Rest 2 Minutes

AMRAP 3

6 Hang Power Cleans

6 Shoulder to OH

6 Burpees Over Bar

Rest 1 Minute

AMRAP 2

6 Hang Power Cleans

6 Shoulder to OH

6 Burpees Over Bar

*Each amrap scored separately.

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Outdoor Class:

A) 7x (1 Hang Snatch + 2 Snatch)

*Start at 50% and work up

**Can't Squat Snatch? Do Power Snatches

B) Complete the following:

AMRAP 4

6 Hang Power Cleans

6 Shoulder to OH

6 Burpees

Rest 2 Minutes

AMRAP 3

6 Hang Power Cleans

6 Shoulder to OH

6 Burpees

Rest 1 Minute

AMRAP 2

6 Hang Power Cleans

6 Shoulder to OH

6 Burpees

*Each amrap scored separately.

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