11.28.17

Tuesday

FITNESS

A.
6 Sets:
30 Mountain climbers
20 Russian twists
10 Russian Kettlebell Swings

B.
4 Sets:
Ring Rows x 8-12 reps
Single arm DB Z-Press x 8-12 reps
Dead bug x 12 reps

C.
10:00 AMRAP
100’ Run
10 DB Snatch
________________________________________

PERFORMANCE

A.
Every 2:00 for 6 sets:
30 Double-Unders
10 Russian Kettlebell Swings
5 Bar Muscle-ups
AFAP

B.
Every :90 for 6 sets:
1 “SloMo” Power Snatch @ 4X2X2*
+
1 Power Snatch
+
1 Overhead Squat

*How to read the “SloMo” Tempo Prescription.
If the tempo for the “SloMo” Lift was written as 4X2X2, here’s how we would perform the lift:
4 – indicates a 4 second pull from the ground to the power position
X – indicates the lift (Snatch/Clean) happening. This is the explosive part of the lift.
2 – indicates a 2 second hold in the receiving/catch position of the lift (Snatch/Clean)
X – indicates standing up out of the receiving/catch position of the lift
2 – indicates a 2 second hold at the finishing position of the lift, locked out, standing tall.6?

C.
10:00 AMRAP
100’ Run
10 DB Snatch (100/75)

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