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.