1 Snatch Deadlift to Mid Thigh + 1 Floating Snatch Pull + 1 Floating Power Snatch to Parallel + 1 Floating Pause Snatch @ 60-65% of 1 RM Power Snatch
1 Snatch Deadlift to Mid Thigh + 1 Floating Snatch Pull + 1 Floating Power Snatch to Parallel + 1 Floating Pause Snatch @ 60-65% of 1 RM Power Snatch
1 Snatch Deadlift to Mid Thigh + 1 Floating Snatch Pull + 1 Floating Power Snatch to Parallel + 1 Floating Pause Snatch @ 60-65% of 1 RM Power Snatch
1 Snatch Deadlift to Mid Thigh + 1 Floating Snatch Pull + 1 Floating Power Snatch to Parallel + 1 Floating Pause Snatch @ 60-65% of 1 RM Power Snatch
*Pause in receive of floating pause snatch for 3 seconds
**Start at 60-65% of 1 RM Power Snatch and build in weight each set.
***All touch n go
****Rest as needed between sets
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 @ 85% 1 RM Snatch
Min 5: 1 Snatch @ 85% 1 RM Snatch
Min 6: 1 Snatch @ 85% 1 RM Snatch
1 x 2 Position Back Squat @ 65-70% 1 RM Back Squat
1 x 2 Position Back Squat @ 75-80% 1 RM Back Squat
1 x 2 Position Back Squat @ 75-80% 1 RM Back Squat
1 x 2 Position Back Squat @ 80-85% 1 RM Back Squat
1 x 2 Position Back Squat @ 80-85% 1 RM Back Squat
*Rest as needed between sets
**Positions are Just Below Parallel and In the Hole
5 Minutes (every minute on the minute)
Min 1: 1 Back Squat @ 85-90% 1 RM Back Squat
Min 2: 1 Back Squat @ 85-90% 1 RM Back Squat
Min 3: 1 Back Squat @ 85-90% 1 RM Back Squat
Min 4: 1 Back Squat @ 90-90+% 1 RM Back Squat
Min 5: 1 Back Squat @ 90-90+% 1 RM Back Squat
Metcon: (7 min cap each set)
50/40 Calorie Echo Bike
20 Power Cleans (185/125)
-rest 5 minutes-
50/40 Calorie Echo Bike
15 Power Cleans (205/135)
-rest 5 minutes-
50/40 Calorie Echo Bike
10 Power Cleans (225/155)
Scaled:
40/32 Calorie Echo
20 Power Cleans (155/105)
-rest 5 minutes-
40/32 Calorie Echo
15 Power Cleans (165/110)
-rest 5 minutes-
40/32 Calorie Echo
10 Power Cleans (185/125)
Comments