Monday 10.9.17

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PERFORMANCE
A. Snatch lift off + Snatch Prep:
Snatch Grip Single Leg RDL to above knee x 3 on 3rd rep lower to start position
Snatch lift off w/ pause above knee x 3 reps
Snatch Grip Deadlift to Hip/Pocket x 3 reps
Hip Hi Pull x 3 reps
Snatch Hi Pull x 3 reps
B. Snatch lift off + Snatch (1+1) – 15 minutes to build to Heavy Complex
C.  Ten Rounds for time:
5 Dumbell Burpees 50/35#
3 Dumbbell Front Squat
1 Legless Rope Climb
rest 30 seconds btw sets
FITNESS
A. Snatch lift off + Snatch Prep:
Snatch Grip Single Leg RDL to above knee x 3 on 3rd rep lower to start position
Snatch lift off w/ pause above knee x 3 reps
Snatch Grip Deadlift to Hip/Pocket x 3 reps
Hip Hi Pull x 3 reps
Snatch Hi Pull x 3 reps
B. Five Sets:
Snatch lift off + Snatch Hi Pull (1+1) x 2 reps **Perform as singles build to Heavy Complex**
rest 30 seconds
Stomach to Wall Handstand Hold x 30-60 seconds
rest 60-90 seconds
C. Ten Rounds for time:
5 Dumbell Burpees 50/35#
3 Dumbbell Front Squat
1 Legless Rope Climb
rest 30 seconds btw sets
**Scale Options for Rope Climbs
Scale Down
  1. Rope Climb w/ legs x 1 rep
  2. Strict Supinated Grip Pullup x 4/3 reps