10 Almeida St
East Providence, RI 02914
(401) 426-3488

Monday, December 19th

December 18, 2016

FITNESS & LIFESTYLE

SKILL
Power Snatch Progressions

 

METCON

“OPEN WOD 13.1”

AMRAP 17 minutes of:

40 Burpees

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20 Burpees

165 pound Snatch, 30 reps

10 burpees

210 pound Snatch, as many reps as possible

 

SPORT & PERFORMANCE

  1. STRENGTH

Compound Sets

1) 3 HBBS @ 75,80,85,85,85%

Immediately into

2) 5 Depth Jumps, fall off a 16-20 inch box and explode up to a 20-24inch box

Rest :90 Seconds exactly

 

  1. OLY

E2M for 14

2 Snatch Pulls + 1 Power Snatch

Work up to heaviest possible

 

  1. METCON

“OPEN WOD 13.1”

AMRAP 17 minutes of:

40 Burpees to target (6” above reach)

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20 Burpees

165 pound Snatch, 30 reps

10 burpees

210 pound Snatch, as many reps as possible

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