October 30th, 2017

Lift
A.Snatch
1x4@60%
1x4@65%
1x4@70%
2x4@75%
B. Power Snatch
1x5 @60%
1x10@60%
1x5@60%
1x10@60%
Rest 90 seconds between sets
-sets of 5 to be done with 3 position pause in reverse(overhead-hip-knee)
- Aim here is to work on your form on Touch and Go lifts.
- Aim to “mark” the power position (receiving position for the power snatch and snatch)
- sets of 10 to be done as standard TNG power snatch.
C.Snatch Pull
A. 3x3@90%
B. 2x3 @ 95%

Wod
E4M for 20min (5 sets)
2/1 Legless RC
20/15 SHSPU
5 Squat Snatch (155/105)

Skill
5:00 practicing non-dominant leg step ups and focusing on sprawl, no more than 25 reps total

Conditioning
For time:
60 bar facing burpees

Connor MartinComment