ANNOUNCEMENTS:
BLACK FRIDAY UNTIL 11/27
FRIENDSGIVING 12/3 6PM-9PM
WARM-UP
AMRAP X 4 MINUTES
5 INCH WORM WALK OUTS + 2 HAND RELEASE PUSH-UPS
16 ALTERNATING COSSACK SQUATS
20 ALT SHOULDER TAPS
INTO…
2 SETS 3 REPS EACH MOVEMENT
PVC PIPE BURGENER WARM-UP SNATCH
HANG DOWN AND SHRUG(SPEED THROUGH THE MIDDLE)
HANG DOWN AND FINISH HIGH PULL(BAR CLOSE)
HANG MUSCLE SNATCH(STRONG TURNOVER)
POWER LANDS (FOOTWORK)
SNATCH LAND(FOOTWORK)
INTO…
2 SETS OF SKILL TRANSFER EXERCISE X 3 REPS
SNATCH GRIP PUSH PRESS(OVERHEAD STRENGTH)
OVERHEAD SQUATS (CORE STRENGTH)
HEAVING SNATCH BALANCE(FAST HANDS)
DROP SNATCH (SPEED UNDER)
SNATCH BALANCE(FOOT AND ARM SPEED
INTO…
10 MINUTES POINTS OF PERFORMANCE FOR THE MUSCLE SNATCH,POWER SNACTH, AND SQUAT SNATCH
WORKOUT
MUSCLE SNATCH 1-1-1-1-1 REPS
POWER SNATCH 1-1-1-1-1 REPS
SQUAT SNATCH 1-1-1-1-1 REPS
(SCORE IS TOTAL COMBINED WEIGHT OF ALL THREE LIFTS)
