MONDAY WORKOUT

Power Work 15-20 Minutes:

3 Position Snatch @ 80% of 1RM Snatch (3 Total sets @ 80% on a 3:00 Clock)
Rep 1 - High Hang Squat Snatch
Rep 2 - Mid-Thigh Power Snatch
Rep 3 - Power Snatch From Floor

*Work up to 80%, and use 80% for your first set of 3. If it felt solid for all 3 reps, you may add weight. If you had difficulty completing the set, stay at 80%.


Then, let's get some more scores on those Record Boards!!!


"Karen"
For Time:
150 Wall Ball Shots (20/14)

**8 Minute Cut-off**

*Super fast cut-off today, so get as far as you can. Scale to a lighter Med Ball if necessary, but make it hard, and try to get further than you did last time we did this! 

THURSDAY WORKOUT

Straight Through and Unbroken today folks… :-)


As Many Rounds As Possible in 20 Minutes:

2 Dumbbell Hang Snatches, Alternating (70/50)
3 Chest2Bar Pull-ups
4 Front Squats (A-135/93; B-115/83; C-95/63)
5 Handstand Push-ups
6 Walking Lunges, Alternating

**THE CATCH**
-You must perform all of your sets UNBROKEN for them to count-
If you drop the Dumbbell on rep 1, you will do both reps over. If you drop off of the rig on your Chest2Bar Pull-ups before finishing 3 legit reps, you will have to redo all 3, although you may keep attempting as long as you are on the rig, and don't drop off. Your chest MUST touch for all Pull-ups, even for those of you using a band. Any pausing on the Front Squats, and you must restart your set over, so NO standing with the bar in the racked position; when you Clean the bar into position, you can set your feet, but once you begin rep 1, you must continue to rep 4. There are 3 options for the Front Squats, and 3 options only, so choose accordingly (we will help you). You may kip on the Pull-ups, as well as your Handstand Push-ups. The Walking Lunges will be performed the same as the other movements… NO pausing. If you're going to catch your breath, you must do it in between sets. Come in for a burner today guys!!!