Monday, 10/22/18

Weightlifting

Snatch grip Push press+  Heaving Snatch Balance (@(65%+22#)x(1+1)x3)

From the rack
•        Start in Snatch Grip BTN
• Slow dip and drive the bar up
• Rotate shoulders and lock out elbows
• Heaving Snatch Balance
• Dip and drive
• Moving your feet and locking your elbows out at the same time
• Overhead squat
https://youtu.be/5zI2cbYyqss

(15min)
3 Rounds of 1 Snatch Grip Push Press+1 Heaving Snatch Balance @65% of 1RM Snatch+22#

Back Squat (@(65%+22#)x8x3)

(15min)
3 Rounds of 8 Speed Back squats @65% of 1RM Back squat + 22#

Metcon (Time)

Metcon

For time,
4 Rounds of
10 SDHP
10 Push-press 95/65
20 Back Squats 95/65

(16min)

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