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Rise Up

19
Sep

Rise Up

Skill: Snatch Series Progressions (1-3)

1.) Sots press: 10-10 (PVC/Empty Bar Bell)

2.) Overhead Squat: 10-10 (PVC/Empty Bar Bell)

3.) Snatch Balance: 10-10 (PVC/Empty Bar Ball)

 

Strength: Every 2-mins for 14-mins…

3 Squat Snatches w/ 3-sec Pause in the Bottom

**Light to Moderate 50-70%**

 

Metcon: For Time: (14 Min Cap)

20 Hang Power Snatches

20 Push-Ups

400m Run 

15 Power Snatches

15 Push-Ups

300m  Run

10 Squat Snatches

10 Push-Ups

200m Run

L1: 135/95, 4″/2″ Deficit Push-Ups

L2: 95/65

L3: 65/45, 15/12/10, Push-Ups

L4: DB Snatch (per arm reps), Push-Ups

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