312.566.7201

A1: Snatch Technique

  • 10:00 to review and practice (build to working weight)

A2: Power Snatch

  • OTM10 x2 @ 70% of snatch 1RM

A3: Overhead Squat

  • 12-9-6 @ 70% of snatch 1RM (rest :60 between sets)
B: Mobility
  • 10:00 to improve yourself or add to your toolbox

C: MetCon – CAP12

250m row
4 rounds
  • 8 box jump 24/20
  • 8 KB swing #53/35
500m row
4 rounds
  • 8 box jump 24/20
  • 8 KB swing #53/35

250m row