Monday Mar 12, 2018
  • Classes
    • 6am
    • 7am
    • 12pm
    • 4pm
    • 5pm
    • 6pm
    • 7pm
    • 8pm

Snatchy Snatch

Competition Class

Strength

SKILLS & DRILLS

OLYMPIC WEIGHTLIFTING

7 x 1

Jerk (from the rack )
*build to 80% in warmup - use 7 sets to ascend
*rest as needed

GYMNASTICS

5 sets of  21/16 Cal Row @ 1400/1000 cals immediately into 5-10 kipping HSPU
*rest as needed bw

MetCon

12min AMRAP

12min to find max in the complex:
Snatch + Hang Snatch

12min AMRAP
50 Wall Balls 20/14
25 Burpee Box Jumps 24/20
10 Snatches* 95/65
8 Snatches* 135/95
6 Snatches* 155/105
4 Snatches* 185/125
2 Snatches* 205/135
AMRAP Snatches* 225/155

*full snatch