Monday 16.10.2017


Scaled) 1) Santch, 4x3

2) Alternating EMOM x 10 (5 Rounds)

Odd: 12/10 Calorie Row

Even: 3 Back Squats

Rx) 1) Snatch, Build to a Heavy Single

2) Alternating EMOM x 10 (5 Rounds)

Odd: 15/12 Calorie Row

Even: 3 Back Squats 70%

Comp) 1) Snatch:

Primer, OTM x 5, 1 Pause OHS + 2 Snatch Balances

Warm-up sets, sets 1-3, Power Snatch + OHS + Squat Snatch (50/55/60%)

set 4, 3 Squat Snatch 70%

set 5, 2 Squat Snatch 75%

set 6, 1 Squat Snatch 80%

Heavy Attempts, 1 at 84%

1 at 87%

1 at 90%

+10:00 to find a heavy single (no more than 3 misses)

2) "Trunks"

Alternating EMOM x 10 (5 Rounds)

Odd: 15/12 Calorie Row

Even: 3 Back Squats (70/73/76/79/82%)


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