September 5, 2017

TUESDAY!

STRENGTH: (15:00)
3 Rep MAX Power Snatches!

Take up to 15:00 to work up to a 3 rep heavy set of Power Snatches (UB). No pause or resetting at the bottom… T&G reps Only. Form & technique are key!

*Clips are required. Do not let empty BB’s drop when de loading your bar!

SCALE DOWN OPTIONS:
3 Rep semi heavy set of (singles) of Power or Hang Power Snatches. Rest no more than 5-7 seconds between each rep.

Skill Work: Keep the weight light and focus on form & technique. Perform 2 sets of 1-3 reps before adding weight.

STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
15 KB High Pulls (w/strike)
30 Mountain Climbers
15 Double Knee Hugs
30 (Weighted) High Knees #15/10 (1 DB-Front Rack)

MET CON: (15:00) 4RFT!
Goal: Sub 12:30

COMPETITOR: 4RFT!
15/12 Calorie Row
(cone to cone) HS Walk x2
50 Double Under’s

RX:
5 (C2W) Wall Walks
40 Double Under’s
15/12 Calorie Row

PERFORMANCE:
3 (C2W) Wall Walks (4 partial Wall Walks, 5 Wall Planks or 30 Plank Hold Shoulder Taps)

30 Double Under’s (20 Dub-A or 90 Singles)

12/10 Calorie Bike