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WEDNESDAY 11.27.19

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QOTD: Who is that one family member that you don’t get along with?

 

A.) 3 Pause Power Snatch

On the 2:00 x 5 Sets:
1 “3-Pause” Power Snatch
1 Power Snatch

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

Set 1: 57%
Set 2: 60%
Sets 3-5: 63%

B.) AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135/95)

C.) Body Armor

*PERFORM BEFORE OR AFTER CLASS*

3 Giant Sets:
:30 Seconds Front Plank Hold
:30 Seconds Overhead Squat Hold (Bottom)
:30 Seconds Superman Hold

Rest 1:30 Between Sets

D.) Bench Press

*PERFORM BEFORE OR AFTER CLASS*

-Work to daily max