5 Sets
1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-75% 1RM Power Snatch
*Rest as needed between sets.
Power Snatch
5 Sets
1 Power Snatch @78-88% 1RM Power Snatch
*Rest as needed between sets.
Front Squat
3 Rounds
200m Run
20 Front Squats (75/55)
*Rest as needed between rounds.
-Then-
1 Front Squat @65% 1RM Front Squat
1 Front Squat @70% 1RM Front Squat
1 Front Squat @75% 1RM Front Squat
1 Front Squat @80% 1RM Front Squat
1 Front Squat @80% 1RM Front Squat
1 Front Squat @85-90%% 1RM Front Squat
1 Front Squat @85-90%% 1RM Front Squat
*Score is the weights of single Front Squats.
4 Sets
5 Barbell Good Mornings @ 8-9/10 RPE + 10 Front Loaded Hip Extensions or Toe Elevated Double Dumbbell RDL @8-9/10 RPE
*Rest as needed between sets.
**Score is the weight of Good Mornings. Weight of Hip Extensions or Dumbbell RDL's in notes.
Metcon:
1000m Row @70% Effort
-Rest 3 minutes-
10x 200m Row @80% Effort
*Rest 30 seconds after each set.
1000m Row @90% Effort
*Note: Only resting 30 seconds after the last set of 10x 200m row (not 3 minutes).
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