Snatch Pull + Hang Snatch + Snatch: Find Max for Complex with no misses

The Snatch Pull should finish with the entire body extended and verticle, getting the head and shoulders as tall as possible, glutes/quads/calves active, with NO ARM PULL. Do NOT throw your shoulders back or let the bar move away from the body, everything should be moving up, and nothing should be moving front to back. 



4 Rounds for time (20 min cap):
600M Run
25 TTB
20 Deadlifts (185/125)

This will be a hard one to complete, if you can’t finish, don’t stress, just treat it as an AMRAP.


Front Squat: Find Heavy Triple for the Day
These Heavy Doubles/Triples for the day sets should be based on feel with no misses, and take no longer than 10 minutes to get from 50% to heaviest set

4 min. EMOM: 10 perfect hollow/arch kips
4 min. EMOM: 5 pullups + 5 TTB

Post Comment

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s