Like a Baby Alligator

Competition Class

Strength

Skills & Drills

COMPETITION

A. 2 Rounds
Row 30/20 Calories
5 reps w/ empty bar: High Hang High Pull, High Hang Muscle Snatch, BTN Strict Press, Overhead Squats, Sotts Press, Snatch balance

B. 3 x 1.1.1 Snatch
all @ 60%
*10s between singles
*rest as needed b/w triples

C. 4 x 1.1. Snatch

all @ 70%
*10s b/w singles
*rest as needed b/w doubles

D. 5 x 1 Snatch
all @ 80%

E. E30s x 6
1 Snatch Pull @ 110%

 

MetCon

Class

HATCH W3D1
Back Squat
2x8 @ 65/70%
2x6 @ 80/85%
Front Squat
4x5 @ 60/70/75/80%

9min AMRAP
9 OHS 95/65
9 Pull-ups
9 Burpees over the Bar