9/27/16
METCON:
9/27/16

Skill Based Warm-Up:
4:00 Jump Rope @ easy pace

  • 3-2-1 - Hang Muscle Snatch
  • 3-2-1 - Hang Power Snatch
  • 3-2-1 - Overhead Squat

Notes
Start with the empty bar. Each round, drop one repetition from each movement and add a bit of weight.

Strength:

  • Hang Snatch 3RM, then 90%x3x2

Notes
The hang snatch is performed from directly above the knee.

TIMECAP: 20:00

Met-Con:

For Time:

  • 150 Double Unders
  • 30 Strict Handstand Pushups
  • 150 Double Unders

TIMECAP: 14:00

Extra Work: Bi/tri work 4 x 8

No Score

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