Warm-up
3 Steady Rounds
20 Sit Ups
15 Empty Bar Mornings
15 Empty Bar Overhead Squats
Run 100m
Strength:
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
Then-
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than last week
LITE = EMOM 10 mins - 8 DB Alt. Snatches.
Metcon:
RX
3 Rounds:
20 Toes to Bar
15 Push Press 115/85lbs
15 Power Cleans 115/85lbs
SCALED = Knees to elbows and use (95/65)
LITE = Us DBs and Hanging Knee Raises.
Side Work:
Row 500m x 10
Rest 1:00
