11/6/2019 - COMPLEX AND CHIPPERS

November 6, 2019

 

 

M-1: Every 1:30 X 6

1 Snatch Pull + 2 Hang Power Snatch (Below Knee)


Notes: All sets at 60% 1RM Power Snatch. Focus on SPEED AND MECHANICS, NOT LOAD. Make every set as PERFECT as possible.

 

 

M-2: SPRINT CHIPPER

For Time:
Option A:
25 Power Snatch (75/55)
20 Overhead Squat
15 Thruster
10 Bar Facing Burpee

Option B:
25 Power Snatch (45/35) (Mid Shin)
20 Overhead Squat
15 Thruster
10 Bar Facing Burpee

Option C:
25 Hang Power Snatch
20 Overhead Squat
15 Thruster
10 Bar Facing Burpee


*THIS IS AN ALL OUT SPRINT
*SCALE POWER SNATCHES TO SOMETHING THAT CAN BE COMPLETED IN NO MORE THAN 3-4 SETS.

M-3: IF TIME
4 Sets:
Max Effort L-sit Hold/L-Hang Hold

*Scale to L-sit/hang with knees folded or tucked

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