Wednesday January 12, 2022

A. Skills and Thrills:
String together gymnastics movements

B. Technique Review:
Power Snatch

C. “The Gerber Blade
Front Squat 1-2-3-1-2-3-1-2-3
Power Snatch 1-2-3-1-2-3-1-2-3
Rope Climb 1-2-3-1-2-3-1-2-3

3rd week in a row: NOT FOR TIME. 30 min cap. 

L3: Front Squat and Power Snatch @ 80%  – legless rope climbs if sicko
L2: Front Squat and Power Snatch at 70-75%, Rope climbs scaled appropriately (height, volume) 
LI: Front Squat 5 x 3
Power Snatch 5 x 3
10 Rope Climbs or Supine Rope Pulls