Friday!
Strength: (30:00 Clock)
A) Full Snatches
(or Power Snatches)
Warm up to 65% of your 1RM Snatch, then…
2×65%
2×70%
2×75%
2×80%
2×85% or 3 Rep AHAP
Then… (in succession)
B) Work up to a 3 rep AHAP “strict 3 second pause” Front Squat!
Strength Alternative:
25:00 AMRAP!
12 Power Snatches #95/65 or #85/55 (Hang Power Snatches or 20 Alt. DB Snatches #35/25 DB)
12 FS (same # as Power Snatches or DB FS… same # as alt. DBS)
12 Hollow Rocks
500 M Row (5/6)
Met Con:
5:00 AMRAP!
OH Swings
E: #70/53
RX: #53/35
M/S: #44/25