FRIDAY 180517



Row or Bike or Run

Crossover Symmetry

10 Hollow Rocks


200M Jog

10 Dislocates

10 Good Mornings

10 Squats

Bear Crawl Down

Zombie Walks Back

10 Yoga Push ups

10 Jumping Spiders

45 Sec handstand hold on wall

Review the Snatch Positions


Strength and Skill:

Every 2 minutes, for 16 minutes (8 sets):
2 Snatch Lift-Offs + Snatch

Build over the course of the 8 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.



For time:
Run 800 Meters
75 Kettlebell Swings
Run 800 Meters

**If there is excessive rain, substitute in 35 Burpees for each 800M run


For time:
Run 800 Meters
30 Power Snatches (135/95 lbs)  (This weight should not exceed 60% of your 1RM Snatchas a guideline)
Run 800 Meters

The 30 power snatches should take no more than 5 minutes, so please modify the weight for the appropriate stimulus.

**If there is excessive rain, substitute in 35 Burpees over the Bar for each 800M run

15 Minute Time cap.



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