WARM-UP
- Foam roll lats 1 min each side
- wrist stretches
- peanut T-Spine release
- in push up position do 10 shoulder retractions
- on the rig to 10 lat retractions
- Christine Girards warmup
SQUAT SNATCH
Rep sheme 12-9-6-3
Squat Snatch (partner up, everyone does all reps)
Scaled : power snatches (same rep scheme) or Kettlebell swings
RX weight: Manageable Weight
115/85
135/95
165/115
185/135
METCON (TIME)
For Time:
150 DU’s
30 Hang power snatches 95/65…. deload the bar
30 T2B
SCALED
200 Singles
25 Hang power snatches, Kettlebell swings
30 T2R, T2D