MONDAY 09.12.2022

Brandon
Sunday, September 11, 2022 - 16:00

3 Position Power Snatch (High Hang, Above the Knee, Floor) 5x3

1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch) x 5 sets
* Complete a set every 1:30 *

Overhead Squat 3x2

2 Overhead Squat x 3 sets (@80% of 1RM Snatch)

* Rest as needed between sets *

Rainbow Roll

Freedom (RX'd)
 
3 Rounds
30 Air Squats
50ft Walking Lunge
30 Push-ups
50ft Walking Lunge
30 Kettlebell Swings (53/35)

Conversions: KG KB 24/16, 50 feet = 15 meters
 
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option