Monday 10/24/22

Strength:

1 Hang Squat Snatch + 1 Overhead Squat

– 20’ to Establish

Conditioning:

10’ AMRAP 

40 Double Unders

5 Thrusters 135/95

15 GHD Sit-ups

Accessories:

MEL

4×6 Safety Squat Bar Box Squats

3×8-12 Banded Box Step-ups

3×8-15 Kettlebell Gorilla Rows

2x20ea side Front Rack Kettlebell Marches (heavy)

Weightlifting:

Snatch

A. Snatch Pull + Dip Snatch

– 2×3+3×50, 1×3+2×55, 1×3+2×60, 1×3+1×65, 1×3+1×70

– dip snatches are from the power position 

– keep form intact

B. 7’ EMOM Snatches @70

2 Power Snatches + 1 Hang Snatch

– keep form throughout Emom

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