Wednesday, 28 Dec 16
1. Warm Up: 1 mile run
2. Snatch skill: Every 90 secs for 8 rds
Snatch Balance + Sotts Press + Overhead Squat
Start at 50% 1RM Snatch and work up.
3. Metcon
Ascending Ladder for 9:00:
3 Power Snatches (75/55)
3 Wallballs (20/14)
6 Power Snatches
6 Wallballs
9 Power Snatches
9 Wallballs
… Continue to add (3) repetitions to each movement until the 9:00 cap is reached.