11/11/17

10
Nov

11/11/17

Saturday

Lift
Fitness
ON THE 0:00… SNATCH
From 0:00 to 5:00…
OTM – 1 Pause Overhead Squat + 1 Snatch Balance
From 5:00 to 10:00…
Build to a moderate 3-Position Squat Snatch
From 10:00 to 15:00…
On the Minute – 1 Squat Snatch

Metcon
Fitness
5 Rounds:
On the 4:00
400 Meter Run
1 Round of “DT” (155/105)(135/95)(115/80)(95/65)

Score is your slowest round

“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

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