4:1

 

Congrats on everyone who ROCKED the 2014 CF Open on Team SMCF!  South Mountain finished 23rd in the Mid Atlantic Region and will be representing on Memorial Day Weekend at the Mid Atlantic Regionals at the Patriot Center outside Fairfax, VA.  We hope to roll down with quite a crew…hotel information will be up by the end of the week. 

Strength:

A. EMOM – 8 minutes

1 power snatch + 1 snatch balance

*focus on opening hips up on the pull for the power snatch  and then dropping fast under the bar with the snatch balance

* choose a medium weight for this

 

B. squat snatch – work up to 5 sets of 1 rep at 80% of 1 rep max

 

Conditioning:

“Helen

Three rounds for time:
Run 400 meters
21 kbs 55/35
12 Pull-ups