171214 (practice)
Warm-up
Warm-up
coach led
Strength
Metcon (Weight)
EMOM 16
odd: 2 hang snatch pulls, hang power snatch, hang squat snatch
even: hang power clean, 2 front squats, hang squat clean
odd: 2 hang snatch pulls, hang power snatch, hang squat snatch
even: hang power clean, 2 front squats, hang squat clean
all hangs come from the knee (55-65% of snatch)
Metcon
Metcon (Time)
7 RFT
5 deadlifts (185/123)
7 push-ups
9 lateral bar hops
11 wall balls (20/14)
5 deadlifts (185/123)
7 push-ups
9 lateral bar hops
11 wall balls (20/14)
Mobility and Recovery