Monday 09/11/2023

PARTNER WARM UP

-Partner 9/11 Memorial Row

-YGIG Style

-Sharing a rower

Accumulate 911 meters as a team!

SNATCH DAY!

Part 1: (Warm Up)

EMOM 9

*use an empty bar or PVC for all reps

EMOM 3

5 Snatch Push Press (off back)

EMOM 3

5 Snatch Balance

EMOM 3

5 “Tall snatch”

Part 2:

EMOM 5

1 Snatch + 1 Hang Snatch

*stay around 70% of 1RM Snatch

*Use crash pads as needed!

REST / SET UP for next EMOM as needed

EMOM 10

1 Snatch

*stay around 70-80% of 1RM

*Aim to move the bar quickly and properly before increasing weight!

*Use crash pads as needed!