Thursday 19/1/17

Just the class today and 10 strict pull ups afterwards…

Warm-up
1x forwards, 1x backwards
15m walk up to toes
15m crab walk
15m long lunges
Barbell cycling power snatch

3x
3 power snatch 1 stop
3 power snatch no stop

Power Snatch
4×7 no stop
*these should be light, fast and precise
I did 4×7 unbroken high hang snatch 25/27.5/30/32.5kg

3×4 one stop
*these should be at a medium heavy weight and be controlled at all times
I just did some snatch pulls

Metcon (AMRAP – Rounds and Reps)
amrap 7
30/20cal row
30 hang power snatches 35/25
2+11 RX
straight into

Metcon (AMRAP – Rounds and Reps)
amrap 7
30 burpee otb
30 fsquat 35/25
1round +14 – not very good RX

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