160130 ~ There's a Rocket in my Pocket!

"Make Up Saturday!"

15 min to complete 1 of the following:

Monday:EMOM for 6 minutes: 2 Hang Squat Cleans AHAP (80% or more)

Tuesday: Pause Backsquats: Every 90s x 6 min: 2 @ 85% + 1 UB set of ME Ring Dips

Wednesday: Every 90s x 7:30 (6 Sets): 3 Full Snatch @ 80%

Thursday: Pause Front Squats: Every 90s x 6 min: 2 @ 85%

Friday:Power Snatch 18 reps @70% for time: Rest 5 Minutes: Power Clean 18 reps @70% for time
Two consecutive misses results in a 1 minute rest “penalty”. Back away from the bar and get back after a minute later.

Conditioning:

“Rocket”
3 Rounds:

15 Kettlebell Swings (70/53)
30 Calorie Row
45 Double-Unders

Cash Out:

Mobilize & Socialize!





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