“Looks Prettier On Paper…BOOM…”

Posted: January 17, 2018 in Uncategorized

You Might Wanna Print This One Out… It Looks Much Prettier On Paper…

Because Right Now… This Is What You’re Gonna Walk Into…

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Monday & Tuesday Were Pretty Long…

Today… Not So Much…

This Is Gonna Be A Fast & Furious Lung Burner… Some Sub 10s For Sure!!!

No “Rx’d” Weight On The KB… Think About What You Used Tuesday…

Yes… You Can Press It OverHead… But Can You Snatch It?!?!

In The End… It’s Coaches Choice On Weight & Equipment…

Today… Going “Rx’d” Means You Did Pull Ups…

As Far As The Hang Power Snatch… Base Your Percentages Off What What You Finished With Last Wednesday…

Some Of You Might Be Stuck With A PVC Pipe OR A 15lbs Bar Still…

That’s Fine…

Perfect Practice Makes Perfect… BOOM…

ALRIGHT… HERE WE GO!!!

Skill/Strength…

Hang Power Snatch Practice

25 Reps Using 60% Of Your Heaviest Hang Power Snatch

MetCon…

***Using 65% Of Your Heaviest Hang Power Snatch…***

For Time: 15 Min TIME CAP!!!

*****5 Hang Power Snatches*****

10 1 Arm KB Hang Muscle OR Power Snatches (10 Same Arm…)

10 1 Arm KB Hang Muscle OR Power Snatches (10 Same Arm…)

10 Pull Ups

9 1 Arm KB HangMuscle OR Power Snatches (9 Same Arm…)

9 1 Arm KB Hang Muscle OR Power Snatches (9 Same Arm…)

9 Pull Ups

8 1 Arm KB Hang Muscle OR Power Snatches (8 Same Arm…)

8 1 Arm KB Hang Muscle OR Power Snatches (8 Same Arm…)

8 Pull Ups

7 1 Arm KB Hang Muscle OR Power Snatches (7 Same Arm…)

7 1 Arm KB Hang Muscle OR Power Snatches (7 Same Arm…)

7 Pull Ups

*****5 Hang Power Snatches*****

6 1 Arm KB Hang Muscle OR Power Snatches (6 Same Arm…)

6 1 Arm KB Hang Muscle OR Power Snatches (6 Same Arm…)

6 Pull Ups

5 1 Arm KB Hang Muscle OR Power Snatches (5 Same Arm…)

5 1 Arm KB Hang Muscle OR Power Snatches (5 Same Arm…)

5 Pull Ups

*****5 Hang Power Snatches*****

4 1 Arm KB Hang Muscle OR Power Snatches (4 Same Arm…)

4 1 Arm KB Hang Muscle OR Power Snatches (4 Same Arm…)

4 Pull Ups

3 1 Arm KB Hang Muscle OR Power Snatches (3 Same Arm…)

3 1 Arm KB Hang Muscle OR Power Snatches (3 Same Arm…)

3 Pull Ups

2 1 Arm KB Hang Muscle OR Power Snatches (2 Same Arm…)

2 1 Arm KB Hang Muscle OR Power Snatches (2 Same Arm…)

2 Pull Ups

1 1 Arm KB Hang Muscle OR Power Snatches (1 Same Arm…)

1 1 Arm KB Hang Muscle OR Power Snatches (1 Same Arm…)

1 Pull Up

*****5 Hang Power Snatches*****…TIME!!!

3…2…1…GO!!!

Mando

Don’t Be This Guy Or Gal…

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Remember… This Week You’ll Need To Know…

Monday: 60% & 65% Of Your 3 Rep Max Back Squat & Front Squat… Done!!!

Tuesday: 60% & 65% Of Your 3 Rep Max Strict Press OR Bench Press & Push Press… Done!!!

Wednesday: Let Your Coach Know Your Heaviest Hang Power Snatch From Last Week…

Thursday: 60% & 65% Of Your 3 Rep Max Deadlift…

Friday: Strength Rest Day!!!

Saturday… 9AM: GRID 03…

Sunday… Active Rest Day… Get Out & Do Something!!!

1.16.2018 WOD & Scores…

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