The One and ONLY Island Box!
Happy Birthday Bryan McNeil!!!
Fitness
A. 4 x 5 Power Snatch 75/55
Work on Slow first Pull, then as bar passes the knees and gets into pocket (thigh/hip region) Pull faster, Shrug, and turn over bar.
Competition
A. 3 Position Power Snatch Cluster All @ 50% 1 RM, 1.1.1 reps X 4 Sets, 1:30 Rest
* 3 POS-rest 15 sec-3 POS-rest 15 sec-3 POS-rest 1:30
Fitness/Competiton
B. 7EMOM
1 Deadlift (100/75% BW)
5 Bar Pushups
10 Plate Touch Scissor Kicks
*Add 1 Deadlift Every Min*
Rest 3 min
7EMOM
2 Deadlifts (Comp use Snatch Grip TNG)
25 Bicycles (2ct)