Monday November 26, 2018

A1 - Power Snatch + OH Squat:

Set a 15 minute timer and find a a heavy single for the day of the complex:

2 Power Snatch + 1 Overhead Squat


THEN: EMOTM - 6 minutes total
3 Power snatch @60-70% of today's best

B1 - Snatch Pulls
5x3@90-100of 1 RM Snatch with pause for 2 sec 2’’ off of the floor on every rep

C1 - “Boxed Out” 
For Time: 
800 Meter Run
21 Hang Power Snatches (95/65) 
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (95/65) 
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (95/65) 
9 Burpee Box Jumps (24/20)

STAY GOLD