Sunday, December 12

XT Strength (9a):

Muscle Snatch 1-1-1-1-1, using heaviest weight per set

Power Snatch 1-1-1-1-1, using heaviest weight per set

Squat Snatch 1-1-1-1-1, using heaviest weight per set

Scaling: Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1 rep max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

3 RFQ:

Plank Walk x 30ft (15 out/15 back)

Weighted Reverse Lunge x 8

3 RFQ (if time):

Dragon Flags x 5

Banded Good Mornings x 10