Thursday 11/5/15

1. Warm-up
3 Rounds
5 Strict pull-ups
10 Empty bar OHS

10 Back Extensions

Burgener Warm-up

2. Lift
Option #1: Find 1RM snatch
If you want another chance at hitting a snatch PR, go for it.
Option #2: Power snatch “practice” – work up to some heavy triples. Drop and reset each rep.
If you hit a snatch PR or two during the cycle, it’s time to get used to heavy power movements again.

3. Met-Con
AMRAP 8 Minutes
8 Power snatch 135/95#   Scaled:  105/65#  comp:  155/105lbs
16 Box jump-overs 24/20″

Cool Down:  Hip Opener on the wall, Pigeon stretch, Butterfly, Shoulder mob, foam roll