02/06/2017

 In Blog, Workout of the Day

“Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.” –Norman Vincent Peale
Monday

Pre-Class Strength Training

Snatch Work

3x [1xSnatch Grip Push Press + 2xOHS]

4x High-Hang Snatch x2 [50-65%]

4x Hang Snatch x1 [65-75%]

4x Snatch x1 [75-85%]

Back Squat: Take 5 sets to build to a 6RM Back Squat

In-Class Session

0:00 – 4:00

Build to 1-RM Snatch

4:00 – 16:00

AMRAP 12

12x Power Snatch [95/65; 75/45]

12x Box Jumps

12x Toes to Bar / Anchored Toes to Bell

16:00 – 20:00

Build to 1-RM Snatch

*** There are Two Scores for WOD: Score A is total weight lifted, Score B is total reps achieved in the AMRAP ***

Post-Class Accessory Work

3 sets:

20x Reverse Hypers @1010

8x Chinese Rows or Bent Over Rows @32×1

20x GHDSU

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