THURSDAY PREP SESSION: SNATCH METCON: CROSSFIT.COM MAINSITE WORKOUT 20150115 800M RUN 25 OVERHEAD SQUATS (75#/55#) 25 SUMO DEADLIFT HIGH PULLS (75#/55#) X5 #snatch #800mrun #overheadsquat #sumodeadlifthighpulls

MONDAY PREP SESSION: AIR SQUAT PROGRESSION TO OVERHEAD SQUATS OLY: SNATCH PARTNER EMOM 14:00 1 POWER SNATCH + 1 SQUAT SNATCH + 2 OVERHEAD SQUATS @ 70% *PARTNER A GOES THE FIRST MINUTE AND PARTNER B GOES THE SECOND MINUTE. BOTH ATHLETES SHOULD COMPLETE 7 CYCLES. STRENGTH/STABILITY TEST: OVERHEAD SQUATS 15 REPS @ BODYWEIGHT #airsquat #snatch #powersnatch #squatsnatch #overheadsquat

TUESDAY PREP SESSION: OVERHEAD SQUAT STRENGTH: OVERHEAD SQUATS EVERY 1:30 5 REPS X7 *ATHLETES MAY USE A RACK **ASCEND TO HEAVIEST LOAD OLY: SNATCH 8:00 EMOM 1 POWER SNATCH + 1 HANG SNATCH *ASCEND TO HEAVIEST LOAD (BELOW 85%) INTERFERENCE: DEATH BY HSPU + RING DIP 1+1, 2+2, 3+3...ETC... #overheadsquat #snatch #handstandpushups #ringdips #powersnatch #hangsnatch