Warm Up:
3 RFQ- 10 Reps Each of:
PVC Pass Through
PVC Good Morning
PVC Around The World
PVC Overhead Quarter Squat
PVC Pass Through
PVC Good Morning
PVC Around The World
PVC Overhead Quarter Squat
@ Easy pace with smooth controlled tempos; Rest as needed
– 6 Minute Time Cap
+
2 RFQ of:
Row 400/500M (3/5)
15 Hollow Rocks
15 G2OH (15/25#)
Coach Led Snatch Progression=
5 Reps Each of:
Hang (High Hang/Position 1) Snatch High Pull (PVC/15#)/
High Hang Muscle Snatch/
High Hang Power Snatch
Coach Led= 3 Reps with coach, 5 Reps on your own @ Easy pace together as a group; Rest as instructed by your coach
B2: Hang Power Snatch (**5/5 @C Weight)
**Please use a 15# Training Bar
Warm Up to C Weight + 2 Sets of 5 @ C Weight; Rest 60 Seconds between sets and 90 Seconds before C
Metcon:
3 RFT of:
600/800M Row/Ski (3/5) or Run/
21 High Hang Power Snatches (55/75#)
