11/25/15

11/25/15

1. Weightlifting Wednesday
Work up to a heavy 3-Position Squat Snatch
High Hang (AKA Position 1)
Knee-Level (AKA Position 2)
Floor (AKA Position 3)

*You'll do a Pos 1 squat snatch, then Pos 2 squat snatch then Pos 3 squat snatch. You CAN drop in between reps, just reset and do next lift promptly
**Goal is to be to a struggle weight not a PR

2. Cashout
On the Minute x 7:
3 Squat Snatches (~85% of today’s 3-Pos)

LEVEL III:
1. Weightlifting Wednesday

2. Cashout

3. Conditioning
EMOMx15
5 rounds of:
Min 1: 20/16 Cal Row
Min 2: 3-6 Strict HSPU + 3-6 Kipping HSPU
Min 3: 2 Heavy Front Squats