Saturday 010417

Extra Work Saturdays is back!

Snatch Without Hip Contact: 3-3-3, 3x3

Build over the first three sets to a challenging but manageable weight. Repeat for the last three sets.
Athletes who are not yet technically proficient with the snatch should substitute regular snatches at light-to-moderate weight, focusing on perfect reps.


Power Clean + Power Jerk + Jerk: 1-1-1, 4x1

Build over the first three sets to a challenging but manageable weight. Repeat for the remaining three sets.


For Time:

Power Clean 30 Reps (155/105 max)

TIMECAP: 3:00

GEAR: 2


Run 60 Minutes @ 6


3 Rounds For Time:

30 GHD Sit-Ups (Speak to a trainer before attempting this please)
6/4 Rope Climbs, 15' Ascent

GEAR: 1.5