Wednesday, October 9th, 2019


Published October 8, 2019


3min Z1

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Crossover Symmetry

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Coach leads group through:

8 DB SA High Pulls

8 DB SA Strict Press

12 DB Goblet Squat

5 Burpees

x 2 rounds

 

Then:

 

A. 0:00 – 5:00 – Every 1:00 x 5 sets:
3 Clean Pull w/Pause at full extension +
1 Hi-Hang Squat Clean +
1 Tall Jerk
Use this as warm-up. Keep the weights light and focus on your position. 

B. 6:00 – 16:00 – Every 1:00 x 10 sets:
1 Clean Pull w/Pause +
1 Clean w/Pause in Catch +
1 Halting Split Jerk w/pause in the dip
Build here.

C. 17:00 – 22:00 – Every 30 seconds x 10 sets:
1 Clean Pull +
1 Hi-Hang Power Clean +
1 Push Jerk
Pick a fixed weight that you can maintain for all 10 sets.

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For Time:
21 Power Snatch 95/65
30 Wall Balls 20/14
15 Power Snatch 95/65
30 Wall Balls 20/14
9 Power Snatch 95/65
Scale as needed.


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