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Monday August 20

Strength:

Power Snatch Technique

On the Minute x 8
3-Position Power Snatch

1) High Hang (Pockets)
2) Knee Level (Often called “hang”)
3) Floor

W.O.D

Leg Spasm

30-20-10

Rowing

50-40-30

Double Unders

OPEN – PERFORMANCE – FITNESS – as written

SCALED – 100/80/60 Singles

 

POST WORK/RECOVERY

Strict Pull Ups 5-4-3-2-1-

DMB Rows 5 x 10 (5/side)

TEEN

Dumbbell Push Press
“SKY HOOK”

3 Rounds for time
20 DB Hang Power Cleans
20 Air Squats
20 DB Push Presses

Melinda MettenMonday August 20

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