Saturday January 11th
Barbell: A) -Every 90 Seconds For 4:30 Minutes (3 Sets): 4 Halting Snatch Deadlifts @ 90-100% Of 1RM Snatch -Every 90 Seconds For 4:30 Minutes (3 Sets): 4 Snatch High Pulls @ 90-100% Of 1RM Snatch -Every 90 Seconds For 4:30 Minutes (3 Sets): 4 Wide Grip Behind The Neck Strict Press @ Less Than 30% Of 1RM Snatch -Every 90 Seconds For 4:30 Minutes (3 Sets): 4 Wide Grip Behind The Neck Push Press @ Less Than 60% Of 1RM Snatch B) -Every 90 Seconds For 4:30 Minutes (3 Sets): 3 High Hang Power Snatches -Every 90 Seconds For 4:30 Minutes (3 Sets): 3 High Hang Squat Snatches -Every 90 Seconds For 9 Minutes (6 Sets): 3 Hang Squat Snatches @ 65-75% C) 4 Sets: 6 Pause Back Squats @ 2 Sec Pause In Bottom 65-70% 30 Feet Banded Lateral Monster Walks (Each Side) D) 6 min emom:
1) 7 DB strict press per arm
2) 15 UB DB push press Endurance: Rotate Stations Every 2 Minutes For 40 Minutes: Station 1: 20-27 Cal. Row Station 2: 13-20 Cal. Bike Station 3: 8 lengths shuttle Run Station 4: 40 Thrusters @ Empty Barbell Station 5: RestÂ