150922: 1RM Power Snatch

Connectivity: In class:

1) Box Shoulder Stretch, 4X:20/:20off 2) 2X1:00 Chin/toes HS Hold, rest as needed between efforts

Extra credit:

3) Alternating EMOM for 10 minutes: On even minutes, starting at 0:00, ME L-hang. On odd minutes, starting at 1:00, ME Free-standning Handstand Hold

WL:

1) Find a max Power Snatch

Strength/Gymnastics:

2A) 4XME Ring Dips 2B) Back Squat 5X1@95%***

***Notes: Go for PR if feeling good.

Conditioning:

For 12” Alternating EMOM:

Even minutes, starting at 0:00: 10 Thrusters@fran weight (95/65), on odd minutes, starting at 1:00: 10 Laterall burpees over bar