Weightlifting
CEC+Low hang Snatch (1-1-1-1-1-1-1)
Begin by Snatch Grip
Count 3 seconds from the floor to the knee
Back down(3 sec) from the knee to the floor
Back up from the floor to knee (3sec)
After a quick pause at the knee, perform a Low hang snatch
Count 3 seconds from the floor to the knee
Back down(3 sec) from the knee to the floor
Back up from the floor to knee (3sec)
After a quick pause at the knee, perform a Low hang snatch
(20min)
Start at 55% of 1RM snatch and add 5lbs per each round
Start at 55% of 1RM snatch and add 5lbs per each round
Metcon
Metcon (Time)
For time,
50 Jumping alternating lunges
50 Pull-ups
50 Push press 95/65
50 Hip extensions (On the box)
50 Burpees
50 Jumping alternating lunges
50 Pull-ups
50 Push press 95/65
50 Hip extensions (On the box)
50 Burpees
(18min)
GYM1010 
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