Strength:
1 Snatch Pull + 1 Power Snatch + 2 Squat Snatch
1 Snatch Pull + 1 Power Snatch + 2 Squat Snatch
1 Snatch Pull + 1 Power Snatch + 2 Squat Snatch
1 Snatch Pull + 1 Power Snatch + 2 Squat Snatch
*Start at 68-70% 1 RM Power Snatch and build in weight each set.
**All touch n go
***Rest as needed between sets
Strength:
6 Minutes (every minute on the minute)
Min 1: 1 Snatch @80% 1 RM Snatch
Min 2: 1 Snatch @80% 1 RM Snatch
Min 3: 1 Snatch @80% 1 RM Snatch
Min 4: 1 Snatch @83-85% 1 RM Snatch
Min 5: 1 Snatch @83-85% 1 RM Snatch
Min 6: 1 Snatch @83-85% 1 RM Snatch
Strength:
6 Minutes (every minute on the minute)
Min 1: 1 Snatch @ 80-83% 1 RM Snatch
Min 2: 1 Snatch @ 80-83% 1 RM Snatch
Min 3: 1 Snatch @ 80-83% 1 RM Snatch
Min 4: 1 Snatch @ 85-85+% 1 RM Snatch
Min 5: 1 Snatch @ 85-85+% 1 RM Snatch
Min 6: 1 Snatch @ 85-85+% 1 RM Snatch
Strength:
10 Minutes (Every minute on the minute)
Min 1: 1 Back Squat @ 60-65% 1RM Back Squat
Min 2: 1 Back Squat
Min 3: 1 Back Squat
Min 4: 1 Back Squat
Min 5: 1 Back Squat
Min 6: 1 Back Squat
Min 7: 1 Back Squat
Min 8: 1 Back Squat
Min 9: 1 Back Squat
Min 10: 1 Back Squat
*Start at 60-65% 1RM Back Squat and build to a heavy single for the day
Metcon:
8 sets: (1 set every 3 minutes)
7 Hang Power Cleans (115/80)
6 Front Squats (115/80)
5 Shoulder to Overhead (115/80)
24 Double Unders
Scaled:
8 sets: (1 set every 3 minutes)
7 Hang Power Cleans (115/80)
6 Front Squats (115/80)
5 Shoulder to Overhead (115/80)
18 Double Unders
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