Snatchin’ 12.08.2015

ALL: Hang Power Snatch + OHS + Hang Snatch (5×1@85% or greater of previous complex)

ALL: Overhead Squat (3:00 max reps @ 90% of day’s heaviest, no racks)

ALL: Metcon (AMRAP – Reps)
5:00 volume accumulation
floor seated single arm DB/KB strict press
(30X1) tempo; 3 sec eccentric, no pause in bottom, fast as possible up, 1 sec pause at top
*Alternate arms as desired, but stay even. Record load and reps.

ALL: Metcon (AMRAP – Reps)
6:00 Ladder
1 strict pull-up
1 goblet squat (2/1.5)
2/2,3/3,4/4,etc

EXTRA: Metcon (Distance)
2:00 max distance HS walk
20:00 moderate airdyne/row/run
2:00 max distance HS walk
*record HS walk distance

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