LA Class: Aug 22, 2023

Pause Snatch Pull + Snatch Pull + Pause Snatch 1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 6.5/10 RPE 1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 7/10 RPE 1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 7.5/10 RPE 1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 8/10 RPE 1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 8.5/10 RPE *Pause Snatch Pull: pause at the top of the extension for 1 second. *Pause Snatch: pause in the receiving position for 3 seconds. Scoring: Load

Metcon (11 min cap) 21-15-9 Pull-ups 15-10-5 Squat Snatches (115/75) Scaling options Ring rows 30-20-10 or 30-20-10 Double dumbbell Row *IF YOU CANT DO SQUAT SNATCH DO POWER TO OHS AT A LOWER WEIGHT* THIS SHOULD FEEL LIKE A METCON*