Snatch
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 60% 1 RM Snatch
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 65% 1 RM Snatch
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 68% 1 RM Snatch
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 70% 1 RM Snatch
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 72-72+% 1 RM Snatch
*Pause Snatch: Pause for 2 seconds in the receive.
*Slow Snatch Deadlift: 5 second ascent and 5 second descent.
II. Clean & Jerk
1 Clean Deadlift + 1 Clean + 1 Pause Split Jerk @ 75% 1 RM Clean and Jerk
1 Clean Deadlift + 1 Clean + 1 Pause Split Jerk @ 80% 1 RM Clean and Jerk
1 Clean Deadlift + 1 Clean + 1 Pause Split Jerk @ 85% 1 RM Clean and Jerk
*Pause Split Jerk: Pause in receive for 2 seconds.
II. Metcon:
4 sets @ consistent effort
In a 2-minute window
250m Ski (OR Row)
Max Shuttle Runs in the time remaining (50ft)
-rest 2 minutes-
In a 2-minute window
10 Shuttle Runs (50ft)
Max meter Ski (OR Row) in the time remaining
-rest 2 minutes b/t sets-
Scaled:
4 sets @ consistent effort
In a 2-minute window
200m Ski (OR Row)
Max Shuttle Runs in the time remaining (50ft)
-rest 2 minutes-
In a 2-minute window
8 Shuttle Runs (50ft)
Max meter Ski (OR Row) in the time remaining
-rest 2 minutes b/t sets-
*Every 25m of ski = 1 rep
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