Friday
10.26.18
Warm-up
Connect 4, relay style.
Power/Skill
SNATCH
For 7 rounds, perform 2 reps every 90 seconds
If you know your 1RM start at 80% and build in small increments. If it is unknown, pick a weight that allows you to focus on technique development.
Conditioning
27-21-15-9
Sit-Ups
Kb Swings
Ring-Rows
(14 Minute time cap)
Level 3- 70/53
Level 2- 53/36
Level 1- A weight that allows for the swings to be done in 2-3 sets each round