Tuesday 10.11.2016

Strength

Muscle Snatch
1-1-1
Power Snatch
1-1-1
Full Snatch
1-1-1

Conditioning

“Harlem Heat”

9 min AMRAP
1 Power Snatch 135/95
1 Burpee Over the Bar
10 Double Unders
2 Power Snatch 135/95
2 Burpee Over the Bar
10 Double Unders
3 Power Snatch 135/95
3 Burpee Over the Bar
10 Double Unders
*Continue adding 1 Power Snatch and 1 Burpee until Amrap is over

Finisher
3 x ME L Hang Hold

Competition
7 min AMRAP
3 Muscle Ups
6 Overhead Squats 95/65

Beginners’

Strength

Muscle Snatch
3-3-3-3
Power Snatch
3-3-3-3
(light technique work)

Conditioning

9 min AMRAP
1 Power Snatch
1 Burpee Over the Bar
10 Single Unders
2 Power Snatch
2 Burpee Over the Bar
10 Single Unders
3 Power Snatch
3 Burpee Over the Bar
10 Single Unders

*Continue adding 1 Power Snatch and 1 Burpee until Amrap is over

Finisher
3 x ME Hanging Knee Raise Hold