August 3, 2017

A. Warm Up
400 meter run followed by mobility,

60 seconds each side: couch stretch
pigeon
lat stretch
dragon

BB Warm up with EB:
8 reps of each
-snatch grip deadlift
-snatch high pull
-muscle snatch
-snatch balance

rest 60 seconds and add weight
-power snatch

rest 60 seconds and add weight
-snatch

Scoring: Not Scored

B. Snatch 5-3-2-1-1-1-1-1
Within 20 minutes: Snatch

1. Set 1 – 5 reps @ 30-50 lbs
2. Set 2 – 3 reps @ 60 lbs
3. Set 3 – 2 reps @ 70 lbs
4. Set 4 – 1 rep @ 80 lbs
5. Set 5 – 1 rep @ 90 lbs
6. Set 6 – 1 rep @ 95+ lbs
7. Set 7 – 1 rep @ 100+ lbs
8. Set 8 – 1 rep @ 100+ lbs

Rest as needed
rest 5 minutes before warming up and preparing for part C

C. 15 minute EMOM of Box Jumps, Alternating Turkish Get-Ups, Toes to Bars, and more
​Every 1 minute for 15 minutes (3 rounds):
Minute 1

1. 15 Box Jumps 24/20 inches

Minute 2

1. 4-6 Alternating Turkish Get-Ups @ 20/12 kg

Minute 3

1. 12 Toes to Bars

Minute 4

1. 20 Russian Kettlebell Swings @ 32/24 kg

Minute 5

1. 12/10 Calories of Assault Bike