Soft Shell

Complete 5 rounds starting every 4th minute:

•10/15 Calorie Bike or 15/20 cal row
•9 Toes-to-bar
•6 Hang Squat Snatch #95/135 (M50+ #75/115)

**Score the slowest round.**

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Accessory 12032019

3 sets:

•15 Reverse Snow Angles
•10 Alternating Curtsy Lunge (each side- add weight with a DB or KB in the Goblet Rack position)
•12-15 Banded Clamshells (each side)

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3 x 10 Snatch Grip Deadlift 12032019

Complete 3 sets of 8-10 working between 65-75% of your 1RM Snatch.
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3 x 3 Snatch Work 12032019

Snatch Balance
Complete 5 sets of 3 working to a moderate and smooth effort (60-65%).

Power Snatch
Complete 3 sets of 3 working around 55% of your 1RM.

Log scores for power snatch.
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Vegan Soft Shell

Complete 5 rounds starting every 4th minute:

•10/15 Calorie Bike or 15/20 cal row
•9 Hanging Knee Raises
•10 Alternating DumbbellSnatch

**Score the slowest round**

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Comments

Kari Sagehorn 7 months ago / Reply

Soft Shell: 2:41

Alyssa Kerney

Alyssa Kerney 7 months ago / Reply

Soft Shell: 2:22

Lauren Smith 7 months ago / Reply

Soft Shell: 2:27

Babita Artabasy

Babita Artabasy 7 months ago / Reply

Soft Shell: 2:11
Notes: knees to elbow 55# snatch

Aja Osborne

Aja Osborne 7 months ago / Reply

Soft Shell: 3:33

Alfonso Mirabal

Alfonso Mirabal 7 months ago / Reply

Soft Shell: 2:55
Notes: 1) 2:47 2) 2:55 3) 2:55 4) 2:54 5) 2:47 Bike

Alyson Davis-Eudy 7 months ago / Reply

Soft Shell: 3:12
Notes: 2:30/2:40/3:12/3:01/3:08 60#

Brandon Coquyt

Brandon Coquyt 7 months ago / Reply

Soft Shell: 2:22
Notes: 2:21/2:13/2:13/2:00 AAB

Nathalia Anaya

Nathalia Anaya 7 months ago / Reply

Soft Shell: 2:17
Notes: 2:12 2:13 2:12 2:16 2:17

Christine Von Robke

Christine Von Robke 7 months ago / Reply

Soft Shell: 2:08
Notes: 10 CAL. ASSAULT BIKE 9 KNEE RAISES 6 35# SQUAT SNATCHES 1)2:08 2)2:07 3)2:01 4)2:04 5)2:00

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