Wednesday, Nov 9

Weightlifting:

Every 1:30 for 12 mins: Hang Squat Snatches and Low Hang Squat Snatches

1x [ 1 Hang Squat Snatch + 1 Low Hang Squat Snatch ], pick load Every 1:30 for 12 mins.

Athlete Instructions

Set 1-2: 65% 1RM

Set 3-5: 70% 1RM

Set 6-8: 75% 1RM

"Smalls"

AMRAP 7 mins: Alternating Dumbbell Snatches and Wall Balls

Complete as many rounds as possible in 7 mins of:

2 Alternating Dumbbell Snatches, 70/50 lbs

10 Wall Balls, 20/14 lbs, 11 ft

4 Alternating Dumbbell Snatches, 70/50 lbs

10 Wall Balls, 20/14 lbs, 11 ft

6 Alternating Dumbbell Snatches, 70/50 lbs

10 Wall Balls, 20/14 lbs, 11 ft ...

Continue adding 2 Alternating Dumbbell Snatch reps each round until time expires.

Athlete Instructions

We have an escalating ladder here of alternating dumbbell snatch a moderately heavy load. After each set of the dumbbell snatch we will go to the wall and hit a moderate number of wall balls, but to a high target. This will overemphasize hip extension, especially with the combination of the dumbbell snatch. Work on being powerful and efficient today!

L2: 50/35, 10ft

L1: 35/25, 10ft/9ft