Monday 240918

Hang Snatch

4-4-4, 2x4

Athletes build over the first three sets to a challenging but submaximal weight, leaving 1-2 good reps in the tank. Repeat that weight for the remaining two sets.


4 Rounds For Time:

15 Dumbbell Snatch, 50#/35#, alternating

15 Burpees

15 Toes-to-Bar

TIMECAP: 14:00

GEAR: 2.5


Extra Work: Prehab Circuit 1

4 Sets for Quality: 

Assault Bike 1:00, easy pace 

12 Cossack Squats (6/leg) 

12 Single Arm Z Press (6/arm) 

15 Hollow Rocks