September 29, 2017

A. Warm Up
Coaches Choice
Mobility and Activation
Cap this at 15 minutes!
Scoring: Not Scored

Remember the rep scheme is a suggestion. Feel free to adjust according to how you feel

B. Snatch 5-4-3-2-1-1-1-1-1-1
Within 20 minutes: Snatch

1. Set 1 – 5 reps @ 55%
2. Set 2 – 4 reps @ 65%
3. Set 3 – 3 reps @ 75%
4. Set 4 – 2 reps @ 85%
5. Set 5 – 1 rep @ 90-95%
6. Set 6 – 1 rep @ 95+%
7. Set 7 – 1 rep
8. Set 8 – 1 rep
9. Set 9 – 1 rep
10. Set 10 – 1 rep

Rest as needed

C. 9-7-5 Muscle-Ups and Snatches
​Amanda
9-7-5 Reps for Time:

1. Muscle-Up
2. Snatch @ 135/95 lbs