Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 60-65% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 60-65% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch
*All touch and go.
Snatch
5 Minutes (Every minute on the minute)
Min 1: 1 Snatch @ 75-78% 1 RM Snatch
Min 2: 1 Snatch @ 75-78% 1 RM Snatch
Min 3: 1 Snatch @ 75-78% 1 RM Snatch
Min 4: 1 Snatch @ 75-78% 1 RM Snatch
Min 5: 1 Snatch @ 75-78% 1 RM Snatch
Snatch
4 Snatch Pull + 5 High Hang Snatch Shrugs @ 90-95% 1 RM Snatch
4 Snatch Pull + 5 High Hang Snatch Shrugs @ 90-95% 1 RM Snatch
4 Snatch Pull + 5 High Hang Snatch Shrugs @ 90-95% 1 RM Snatch
4 Snatch Pull + 5 High Hang Snatch Shrugs @ 90-95% 1 RM Snatch
4 Snatch Pull + 5 High Hang Snatch Shrugs @ 90-95% 1 RM Snatch
*Use straps for optimal leg drive.
Metcon
For time:
30 Front Squats (155/105)
30 Bar Facing Burpees
30 Chest to Bar Pull ups
-rest 1:1-
3 Rounds
10 Front Squats (155/105)
10 Bar Facing Burpees
10 Chest to Bar Pull Ups
-rest 1:1-
6 Rounds
5 Front Squats (155/105)
5 Bar Facing Burpees
5 Chest to Bar Pull Ups
Scaled:
For time:
24 Front Squats (135/95)
24 Bar Facing Burpees
24 Chest to Bar
-rest 1:1-
3 Rounds
8 Front Squats (135/95)
8 Bar Facing Burpees
8 Chest to Bar
-rest 1:1-
6 Rounds
4 Front Squats (135/95)
4 Bar Facing Burpees
4 Chest to Bar
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