10
Dec
FRIDAY
Part A
20 Cal Bike of choice
10-8-6-4-2
Cossack Squat 35/26
Empty Barbell Overhead Squat
20 Cal Bike of choice
Part B
Full snatch
60% of 1 Rep Max
1 Rep every minute for 10 Minutes-Focus on keeping the bar close. Don’t rush out of the hole. We’ve done tempo OHS work and know we can sit down there. Let’s get ten good reps.
Part C
14 Minute AMRAP
3 Chest to Bar Pull-Ups
6 Full Snatches 95/65
9 Russian Kettlebell Swings 70/53
12 Cal Row
Performance: 75/55, 53/35, Pull-Ups
Fitness: 65/35, 44/26, Ring Rows
Another suggested scale option is to power snatch the rep and then overhead squat it