Sunday, April 23, 2017

170423

2-Hour Class:

-- Hour 1 --
3 rounds:
6 Countermovement Jumps
6 Drop Squats
1/1 TGU

Snatch Balance 4 x 2

Clean-Grip Snatch 3 x 2

Snatch 8 x 1


-- Hour 2 --
3 Rounds:
6 Bent Over Row
6 Barbell Shrugs
6 Front Squats

Clean Lift-off 4 x 2

Jerk Footwork Practice 10 mins

Clean + Jerk 6 x 1

Optional Metcon:
AMRAP 12
15 Wall Balls
12 Calorie Row
9 Suitcase Deadlifts
40m Sled Push

Optional Accessory Work:
Stiff-leg snatch grip deadlift 4 x 6 - 10
Jumping Quarter Squat 4 x 6 - 10
Weighted Chin Up 4 x 1/fail

** Optional Metcon/Acc. Work may be done at the end of either hour depending on attendee's time constraints. However, all desired work must be completed by the end of the 2-hour period.