November 3, 2014

A) One length each:
High Knees
Butt Kicks
1/2 Gasser @ 50%
Bear Crawl
High Kicks
1/2 Gasser @ 75%
Scap Activation
Burgener/Thacker warm up

B) Every 45 seconds for complete 6 rounds:
Set 1: Snatch Balance (0 seconds)
Set 2: High Hang Snatch (45 seconds)
Set 3: Snatch (90 seconds)

C) Back Squat 5 x 3 @ 31X1 tempo

D) Snatch Ladder
3 minutes to complete:
20 Snatch @ 95#/65#
Then after 3 minutes is up go directly to…
3 minutes to complete:
20 Snatch @ 135#/95#
Then once this 3 minutes is up go directly into…
3 minute AMRAP:
Snatch @ 165#/105#