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“All Rise!” – Thursday 9/12 *Gymnastics 6pm*

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Warm UP:
Hendel Snatch Progression
4 Rounds:
1) 5 Deadlift w/ pause at mid thigh // Arch in lumbar
2) 5 Deadlift + Shrug // SPEED
3) 5 Muscle Snatch // Elbows forward
4) 5 [Tall Power Snatch](
5) 5 Power Snatch // Hip extension
6) 5 OHS // Arms locked out and hip below parallel

“12.2”
AMRAP 10:
30 Snatch (75/45#)
30 Snatch (135/75#)
30 Snatch (165/100#)
then…
AMRAP Snatch (210/120#)

Level 2:
AMRAP 10:
20 Snatch (75/45#)
20 Snatch (95/65#)
20 Snatch (115/80#)
then…
AMRAP Snatch (135/95#)

Level 1:
AMRAP 10:
30 Snatch (45/35#)
25 Snatch (55/45#)
20 Snatch (65/55#)
then…
AMRAP Snatch (75/65#)