141204 ~ Snatches & Ladders!

Skill:

A. EMOM x 6 min (6 Sets)

Muscle Snatch

**Work Up To A Heavy Set For the Day**

B. Every 90s x 7:30 (6 Sets)

Hi Hang Snatch + Hang Snatch + Snatch

Set #1 & 2 @ 70%

Set # 3 & 4 @ 75%

Set #5 & 6 @ 80%

C. Every 90s x 3min (4 Sets)

Snatch (Full)

Set #1: 85%

Set #2: 85-90%

Set #3: 90-95%

Conditioning:

21 - 15 - 9 - 15 - 21

Wall Ball (20/14#)

Shoulder To Overhead (115/75#)

** 30 Lateral hurdle jumps in between each round**

Cash Out:

Ladder Row

1 min ladder – ‘on effort is 1 min, but rest decreases by 10 seconds after the first minute of rest – 1:1, 1:50, 1:40,.. 1:10, the back up 1:20 until you finish with 1 minute ‘on’.

 

 

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