“Hang Power Snatch…”

Posted: October 17, 2017 in Uncategorized

There Are 2 Olympic Lifts…

The Snatch… & The Clean & Jerk…

We’re Getting There… Baby Steps…

Last Week… For Our Olympic Lifts… We Performed Hang Power Cleans & Front Squats…

This Week… We’re Moving To Hang Power Snatches…

ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 12 Mins To Establish Your Heaviest:

2 Rep Max Hang Power Snatch

NO PRESS OUTS!!!

Rest For 3 Mins…

You Can Only Perform The First MetCon “Rx’d”… If You Cannot… You Will Perform The Second Metcon… In The End… It’s The Coaches Choice…

MetCon…

***Rx’d: M-135lbs/F-95lbs…***

***These Can Be Hang Muscle… Power… Or Squat Snatches…***

“Isabel…”

For Time:

30 “Snatches”

***Can You Snatch That Weight Once Or Twice Or Three Times??? Maybe… But Can You Do Snatch That Weight 30 Times Fast & Correctly?!?!

*************************************

Or… Most Of Us…

*************************************

MetCon…

***Hang “Snatches”… ADV: M-135lbs/95lbs… Rx’d: M-115lbs/F-85lbs… Sx’d: M-95lbs/F-65lbs…***

***These Can Be Hang Muscle… Power… Or Squat Snatches…***

*** Rope Climb… ADV/Rx’d/Sx’d… MOD: Coaches Choice…***

For Time:

15 Cal Row

10 Hang “Snatches”

1 Rope Climb

10 Push Ups

15 Air Squats

10 Hang “Snatches”

15 Air Squats

10 Push Ups

1 Rope Climb

10 Hang “Snatches”

15 Cal Row… TIME!!!

***Pretty Sure I Don’t Have To Say This… But I’ll Say It Anyways… Because… Well… DO NOT PEFORM YOUR PUSH UPS OR AIR SQUATS IN THE ROPE CLIMBING AREA…***

3…2…1….GO!!!

Mando

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10.16.2017 WOD & Scores…

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Here’s The Whole Week… Kinda… New Strength Training Cycle/Program
 
Monday: Deadlift… Done!
Tuesday: Olympic Lifting Complex
Wednesday: Push Jerk
Thursday: Back Squat
Friday: MetCon
Saturday: GRID
Sunday: Active Rest Day
 
You’re Welcome…

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