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190110

1) WARM-UP: 3 Rounds (Coach led)

4 x 2-Position Snatch High Pull

4 x Slow Power Snatch

4 x Snatch Balance

2) STRENGTH: Every 2 min for 10 min

Back Squat x 6 @70+%

—2 min rest—

Max Rep Back Squat @90% of heaviest 6 rep

3) METCON: AMRAP 19

5 x Power Snatch @115/75 (Rx+ 135/95, Scaled 10 x Alt. DB Snatch at less than or equal to 35/25)

20 x Box Jumps @24/20” (Scaled Step-ups)

5 x Power Snatch @115/75 (Rx+135/95, Scaled 10 x Alt. DB Snatch at less than or equal to 35/25)

20 x Wall Balls @20/14 (Scaled 14/10)

4) COOL-DOWN AND STRETCH

Earlier Event: January 9
190109
Later Event: January 11
190111