Saturday November 23

A) Alternating On the ‪1:30‬ x 4 Rounds (12 Minutes total ): Interval #1: 1 High Hang Power Snatch 1 Hang Power Snatch 1 Low-Hang Power Snatch 1 Power Snatch Interval #2: 1 High Hang Power Clean 1 Hang Power Clean 1 Low-Hang Power Clean 1 Power Clean Starting With 50% of 1RM on Each Lift (Separate Loadings), And Build to a Heavy set for Both for the Day. B) 5 over head squats 5 Sets, resting as needed between: 1 Pausing OH Squat* 1 OH Squat M *(3) Pauses: – 1s at Parallel – 1s at Bottom – 1s at Parallel Endurance: A) 10 sets of: 1 Min Row @ high effort 1 Min rest Rest 5 mins B) 10 sets of: 1 Min AB @ high effort 1 Min rest 


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