6/12/17


Every 2-minutes for 12-minutes (6 sets):
2-position Snatch
(High Hang and Mid-thigh)

Work up to a challenging weight for the day.

Immediately followed by...

Every 2-minutes for 6-minutes (3 sets):
Snatch Position Pull
(Floor, below the knee, above the knee, and stand.)

Hold at each position for 2 seconds on the way up AND the way down.

-then-
In pairs, partitioning reps however you like, complete as many reps as possible in 12 minutes, of:
20 Snatch (115/75 lbs)
20 Snatch (135/95 lbs)
20 Snatch (155/105 lbs)
20 Snatch (185/125 lbs)
Max reps at 205/135 lbs

SCALED:
In pairs, partitioning reps however you like, complete as many reps as possible in 12 minutes, of:
20 Snatch (75/55 lbs)
20 Snatch (95/65 lbs)
20 Snatch (105/75 lbs)
20 Snatch (125/85 lbs)
Max reps at 135/95 lbs

Power or full snatch is okay. FOR SCALED ABSOLUTELY NO DROPPING BAR FROM OVERHEAD.


-then-
Optional Accessories
5 sets NFT:
4/3 Muscle ups- rings or bar
12 Strict HSPU
Rest as Needed




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