Thursday!
Strength: (15:00) Snatches!
Warm up to 70% of your 1 rep max (full) Snatch, then perform the following…..
6 sets x 2 reps @ 70-80%
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 Power (or Hang Power) Snatch.
Strength Alternative:
12:00 AMRAP!
250 M Row (4)
20 OH Swings
#44/25 KB
30 Mountain Climbers
20 (weighted)
Pop Squats #25/15 DB
Met Con: For Time (12:00 Clock)!
E: #95/65
RX: #85/55
30 Power Snatches
20 Hang Power Cleans
30 Front Squats
20 Hang Power Cleans
30 Power Snatches
*Bonus: ME Double-Under’s
M/S: #75/45
30 Power Snatches
(Alt. DB Snatches #35/25)
20 Hang Power Cleans
30 Front Squats
(DB FS #35/25)
20 Hang Power Cleans
30 Power Snatches
(Alt. DB Snatches)
*Bonus: ME Double-Under’s (Singles)
Call time once you complete the BB work, then go for ME Dubs or Singles. Your time will be noted separately from your total reps on the whiteboard.