** New Year's Schedule**

31st - no 645 pm class.  

1st - Class at noon.  

 

Back Squat @ 50%

(No rest at the top, 2 count hold at bottom, explode up) 

5-5-5-5-5

-then- 

For Time: 

50 Situps

35 Box Jump @ 24/20

20 Power Snatch @ 115/75

35 Box Jump @ 24/20

50 Situps

 

Level III

50 Situps = 35 knees to elbows (gloves Or grips recommended) 

P.Snatch = 155/95

Level II

As Rx'd

Level I

Back Squats

5-5-5-5-5, building (no pause, rest and breathe as needed; heavy focus on technique)

Power Snatch = hang power snatch @ empty bar

Box Jumps = step up, jump down, soft landing

 

Competitor Homework

A) 15 Minutes to

Work up to a heavy 3- rep Hang Squat Snatch for the day.   

-then-

B) 3 sets of 20 Axle Walking Lunges (front rack), heaviest possible. 

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