P

A. Snatch DL to hip or Snatch Pull
3×3@85%

 

B. 3RFT:
10 FS (185/125)
20 CTBPU
50 DU

 

C1. OTM [12]: 6 Snatch (power ok) + 6 OHS (115/75)
C2. OTM [12]: 4 Assault Bike Cals + 6 T2B

 

D*. Snatch: 3×3 @ 65%
F

A. OHS: Establish a 3RM OHS or H3

 

B. 3RFT:
20 WB/Air Squats
20 Pushups OR 6 Pullup Negs
40 Lateral Hops (2 footed hop side-to-side over a line)

 

C1. OTM [12]: 2-4 Burpees + 8 DB Snatch (total, any arm)
C2. OTM [12]: 6 Air Squats + 6 T2B

 

Upcoming Competition: Hwy 55 Throwdown – see link for details

 

Lets work on your nutrition! (link) – seminar this Sunday!  Transformation Challenge begins next Monday!

 
05 01 17