Strength
5 Sets
1 Snatch Deadlift to Power Position + 1 Power Snatch from that power position + 1 Floating Power Snatch to parallel + 1 floating Pause Snatch
*Floating Pause Snatch: pause in receive for 3 seconds.
**Start at 60-65% and build in weight each set. You’ll probably end somewhere around 70-73% 1 RM Power Snatch.
***All touch n go.
Snatch
5 Minutes (every minute on the minute)
Min 1: 1 Snatch @ 78-80% 1RM Snatch
Min 2: 1 Snatch @ 78-80% 1RM Snatch
Min 3: 1 Snatch @ 78-80% 1RM Snatch
Min 4: 1 Snatch @ 78-80% 1RM Snatch
Min 5: 1 Snatch @ 78-80% 1RM Snatch
3 Position Back Squat
1 x 3 position Pause Back Squat @ 65-70%
1 x 3 position Pause Back Squat @ 70-75%
1 x 3 position Pause Back Squat @ 75-80%
1 x 3 position Pause Back Squat @ 75-80%
1 x 3 position Pause Back Squat @ 75-80+%
*Positions are Parallel, Just Below parallel, In the Hole
Back Squat
5 Minutes (every minute on the minute)
Min 1: 1 Back Squat @ 85-85+% 1RM Back Squat
Min 2: 1 Back Squat @ 85-85+% 1RM Back Squat
Min 3: 1 Back Squat @ 85-85+% 1RM Back Squat
Min 4: 1 Back Squat @ 85-85+% 1RM Back Squat
Min 5: 1 Back Squat @ 85-85+% 1RM Back Squat
Metcon: 4 min cap each set
3 sets:
2 Rounds
10 Deadlifts (225/155)
8 Cal bike or 6 Echo
10 Burpee Box Jump Overs (24/20)
8 Cal bike or 6 Echo
-rest 1:1 b/t sets-
Scaled
3 sets:
2 Rounds
7 Deadlifts (225/155)
7 Calorie Bike Erg
7 Burpee Box Jump Overs (24/20)
7 Calorie Bike Erg
-rest 1:1 b/t sets-
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