Friday 9/16/16

A. All on a continuous clock…

Every 90sec, for 4:30 minutes (3 sets):

High Hang Power Snatch + OHS

*Light Weight

*Build over the course of the four sets to Light/moderate.

+

Every 90sec, for 4:30 minutes (3 sets):

Above Knee Power Snatch + OHS

*Build Over the course of the four sets to moderate/heavy

+

Every 90sec, for 6 minutes (4 sets):

Snatch Lift Off + Snatch

*Build to tough 1 rep

 

B. Every minute, on the minute, for 20 minutes:

Even minutes – 30 seconds of Rowing (for meters) or Airdyne for cals

Odd minutes – Hang Power Snatch, Power Snatch, or Snatch x 3 reps @ 70-80% of today’s heaviest weight above