Friday!
Strength:
(15:00) Snatches!
Warm up to 75% of your 1 Rep MAX (full) Snatch or Power Snatch, then perform the following…
6 sets x 2 reps @ 75%-85%!
Drop and reset between each rep but rest no more than 7-9 seconds between reps. Rest as needed between sets.
Strength MOD: 3 Rep Heavy Snatches (Power Snatches or Hang Power Snatches)
Strength Alternative:
12:00 AMRAP!
10 Man Makers
(2 Push-Ups +
1 Clean & Press) #25/15 DB’s
200 M Run
30 Mountain Climbers
Met Con(s): (For Time) 15:00 Clock!
A) “Randy” (for time): 75 Power Snatches #75/55
*Randy MOD: #65/45, Hang Power Snatches or 75 Alt. DB Snatches #35/25
In Succession…
B) 4R:
E: 15 TTB + 35 Dubs
RX: 12 TTB + 30 Dubs
M/S: 10 TTB (12 TTB attempts or 10 Double Knee Hugs or Sit Ups) + 25 Dubs (or 75 Singles)
Note: Your Randy time will be noted separately from the total time it takes to complete both workouts.