FRIDAY 8.14.15

Strength

Pause Snatch

Pause for two seconds at the knee and again at the power position (hip pocket, knees bent, torso vertical) then perform full snatch. 

10x1 at moderate weight. 

10 MIN LADDER

(2,2,4,4,6,6...)

Hang Power Snatch (95,65) RX+(115,75)

Wall Balls (20,14) RX+(25,20)

-rest 2 min-

5 MIN LADDER

(2,2,4,4,6,6...)

Hang Power Snatch (95,65) RX+(115,75)

Wall Balls (20,14) RX+(25,20)

Restart from zero for the five minute AMRAP. Score is total reps combined. 

Supplementary Endurance:

5k Row Retest