400 METER RUN
THEN 3 ROUNDS OF:
10 PVC PASS THRUS
5 SINGLE ARM DB OVERHEAD SQUAT (SUPER LIGHT) OR UNLOAD WITH ONE ARM LOCKED OUT
5 SOTTS PRESS (PVC OR EMPTY BAR) *THAT IS BOTTOM OF SQUAT HOLD WITH PRESSES FROM BACK RACK POSITION
SHOULD BE DONE AROUND 70-75% AS A GUIDELINE.
IDEA IS GETTING SOME GOOD VOLUME PRACTICING RECEIVING THE BAR AND STABILITY IN YOUR OHS POSITION.
SHOULDN’T BE ANY MISSED LIFTS….
*COULD GO POWERSNATCH INTO 2 FRONT SQUATS
BUT REMEMBER THIS A SNATCH MONTH SO EVEN IF YOU GO SUPER LIGHT THIS IS A GREAT SKILL TO WORK
12 MINUTE AMRAP OF:
200 METER RUN
12 ALT DB POWERSNATCH (50/70)
2 ROPE CLIMBS
*DB ALT IS 6 EACH ARM, PICK A WEIGHT YOU CAN MOVE WELL
SCALES:
RUN 200/150/100/OR ROW 200
DB-LIGHTER LOADS
ROPE CLIMBS-6 STRICT PULLUPS OR 6 BANDED STRICT PULLUPS