Thursday 30-12-21

E2:30 – 8
3 Hang Power OR Squat Snatch

For Part A. perform three reps whatever variation you can do. If you DON’T have a great full depth overhead squat, stick to the “power” variation rather than squat snatches. Build through each round if movements are looking good. If you have limitations with snatching cleans can be done as well or kettle bell snatches with increasing load works as well.

7 Min Ladder
Front Squat

RX: 65/95#
Intermediate: 55/75#
Beginner: 35/45#

Part B will be a ladder with two movements starting at one rep each and going up by one rep each for every round completed. S2OH means “shoulder to overhead”. There are actually six different movements you could use for S2OH (strict press, push press, push jerk, split jerk, thruster & squat jerk) BUT the most efficient options will be push press or push jerk. Break when you need to and move when you can. This one’s gonna hit you hard and fast if you go out too quickly…