Friday, January 3, 2014

Drifting snow

Warm-up: Wil-Fleming Snatch Complex 

Overhead Shrug x 10 
Romanian DL x 10 
Squatting Muscle Snatch x/ Trap Raise x 10 
Overhead Squat x 10 
-add weight- 
Muscle Snatch (From Hip) x 8 
Halting Power Snatch (Pause below knee and mid thigh) x 8 
3- Second Snatch x 8 

Strength: 5 sets of: Snatch Complex 

Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch 

MetCon: EMOM for eight sets: 
(total of 32 minutes):
(If you don’t have strict HSPU, perform a strict substitution – like Dumbbell Press)

45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of Box Jump-Overs (24/20)
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds

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