17.3

PreHab: Y+L+T, Band Pulldowns, Banded Shoulder Circles

Warm-up: Pull-up Variations, KB Overhead Prep

Specific: Barbell Snatch Complex (build to heaviest weight for you and back down)

WOD: 

Rx: Prior to 8:00, complete: 3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/65#) Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95#)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225/155 lb.)
*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245/175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185#)

Option 1: Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted

Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

Option 2: Prior to 8:00, complete: 3 rounds of:
6 assisted pull-ups/ring rows
6 Power Snatches + OH Squat
Then, 3 rounds of:
7 assisted pull-ups or ring rows
5 power snatch + overhead squat
*Prior to 12:00, 3 rounds of:
8 assisted pull-ups or ring rows
4 power snatch + overhead squat
*Prior to 16:00, 3 rounds of:
9 assisted pull-ups or ring rows
3 PS + OHS
*Prior to 20:00, 3 rounds of:
10 assisted pull-ups
2 PS+OHS
*Prior to 24:00, 3 rounds of:
11 assisted pull-ups or
1 PS + OHS

POPULAR POSTS

book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!