Another amazing Friday Night Lights this past week! Thanks to ALL our Athletes, Vistitors, and Spectators that keep making each week better and better. What will they throw at us this week for 16.4? 

#snatch-chat

12 Min AMRAP

10 KB Snatches R Arm (53/35lbs)(Scale/UnLoaded KB Swings 20 Total) 

10 KB Snatches L Arm 

15 Hand Release Pushups

20 Toes to Bar (Scale/Unloaded – Weighted Plate Ab Mat Sit Up 15/10lbs

STRENGTH:  (15 min)

10-8-6-4-2

Strict Barbell Press 

UnLoaded Strength Option:

10 Min EMOM

Odd Min: :30 Row Sprint

Even Min: :30 AirDyne Sprint

COMPETITORS:

1. Snatch Wave
Min 1: 1 rep @ 60# under PR
Min 2: 1 rep @ 50# under PR
Min 3: 1 rep @ 40# under PR
Min 4: 1 rep @ 30# under PR
Min 5: 1 rep @ 50# under PR
Min 6: 1 rep @ 40# under PR
Min 7: 1 rep @ 30# under PR
Min 8: 1 rep @ 20# under PR

2. Over Head Squat
Work up to a heavy triple.

3. Snatch Accessory
5 sets of Pausing Snatch Grip Deads at 25# over 1RM Snatch – pause 2″ off the ground for :05 before standing the weight all the way up. 

4. Conditioning
For time:
20 Dumbbell Power Snatch 100/70
30 Hand-Release Pushups
40 GHDSU
10 Dumbbell Power Snatch 100/70
20 Hand-Release Pushups
30 GHDSU

5. Conditioning
4 Rounds NOT for time:
35 Calorie Row
6 Strict HSPU – small deficit
6 Kipping HSPU – small deficit