Weightlifting
Snatch grip Push press+ Heaving Snatch Balance (@(65%+11#)x(2+1)x4 )
From the rack
• Start in Snatch Grip BTN
• Slow dip and drive the bar up
• Rotate shoulders and lock out elbows
• Heaving Snatch Balance
• Dip and drive
• Moving your feet and locking your elbows out at the same time
• Overhead squat
https://youtu.be/5zI2cbYyqss
• Start in Snatch Grip BTN
• Slow dip and drive the bar up
• Rotate shoulders and lock out elbows
• Heaving Snatch Balance
• Dip and drive
• Moving your feet and locking your elbows out at the same time
• Overhead squat
https://youtu.be/5zI2cbYyqss
(15min)
4 Rounds of 2 Snatch Grip Push Press+ 1 Heaving Snatch Balance @65% of 1RM Snatch + 11#
*If your 65% is less than 110#, add 5.5#
4 Rounds of 2 Snatch Grip Push Press+ 1 Heaving Snatch Balance @65% of 1RM Snatch + 11#
*If your 65% is less than 110#, add 5.5#
Metcon
Metcon (Time)
For time,
3 Rounds of
10 Clean & Jerk 135/95
50 WB shots 10ft/9ft @20#/14#
3 Rounds of
10 Clean & Jerk 135/95
50 WB shots 10ft/9ft @20#/14#
(21min)
GYM1010 
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