Monday 20.02.2017

Family Day schedule

9-10 Mom Wod

10-1 Regular Class

L1) 3 Rounds

60 Skips

10 Power Snatch

Scaled) A: AMRAP 4:00

90 Skips

15 Power Snatch

- 4:00 Rest -

B: AMRAP 4:00

90 Skips

12 Power Snatch

- 4:00 Rest -

C: AMRAP 4:00

90 Skips

12 Power Snatch

Rx) "Stop and Go"

A: AMRAP 4:00

30 Double Unders

15 Power Snatches 75/55

- 4:00 Rest -

B: AMRAP 4:00

30 Double Unders

12 Power Snatch 95/65

- 4:00 Rest -

C: AMRAP 4:00

30 Double Unders

9 Power Snatch 115/80

Comp) 1) Every 1:30 for 7 Sets

3 Position Power Snatch (pockets, knees, floor)

40%/50%/55%/60%/65%/65%/65%

2) 10:00 to build to a heavy:

1 Pause Overhead Squat + Overhead Squat

3) "Stop and Go"