September 7, 2016
WEDNESDAY!
STRENGTH: (15:00) (full) SNATCH!
Work up to a 1 Rep MAX (full) Snatch. Form is key!
SCALE DOWN OPTION(s):
1) Work up to a semi heavy (Full) Snatch or Power Snatch + OH Squat.
2) Focus on Snatch skill work of any kind… Full, Power or Hang Power Snatch.
STRENGTH ALTERNATIVE:
12:00 AMRAP!
12/10 Calorie Bike
25 High Pull #44/25
50 Bicycle Kicks
MET CON: 10:00 AMRAP!
(as many reps as possible)
E:
6 OTB Burpees
12 Hang Power Snatches #105/75
24 Dubs
RX:
24 Dubs
9 Hang Power Snatches #95/65
6 OTB Burpees
SCALED:
6 OTB Burpees
9 Hang Power Snatches #75/45 (Alt. DB Snatches #35/25)
24 Dubs (18 Dub-A or 72 Singles)
Coaches Intent of the Met Con! Level of Intensity: High (85%-90%+). Perform as many of the HPS and Dub sets UB if possible. Perform Burpees at a conversational rate. Rest no more than 7-9 seconds between sets.