October 21, 2016
STRENGTH: (15:00) (Full) Snatches!
Perform 2 sets x 3 reps @ 70% of your 1 Rep MAX (full) Snatch followed by 3 sets x 3 reps @ 75%. Rest no longer than 5-7 sec between reps, rest as needed between sets but mind the clock. Form is key!
Clips are required. De Load with care!
SCALE DOWN OPTION:
3 Rep Semi Heavy Full, Power or Hang Power Snatch. Singles are OK or… keep it light, focusing on form and technique!
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
25 Dubs (100 Singles)
12 Ring Rows
15 Hollow Rocks
250 M Row (5)
MET CON: 15:00 Clock!
“All Out Engine Work”
Take up to 3:00 to perform the following. Rest for the remaining time, then repeat for a total of 5R! Note: E/RX athletes must complete each round within the time cap in order to receive a score on the board.
E:
200 M Sprint
12 HRPU
12 Hang Power Snatches #115/75
RX:
200 M Run
10 HRPU
12 Hang Power Snatches #95/65
SCALED:
200 M Run (MOD: Parking Lot Sprint)
10 HRPU
10 Hang Power Snatches #75/45 (or 12 Alt. DB Snatches #35/25)