Strength:
Wave 1
3 Power Snatch @65% 1RM Power Snatch
2 Power Snatch @68% 1RM Power Snatch
1 Power Snatch @70% 1RM Power Snatch
Wave 2
3 Power Snatch @68% 1RM Power Snatch
2 Power Snatch @70% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
Wave 3
3 Power Snatch @70% 1RM Power Snatch
2 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @80% 1RM Power Snatch
Strength:
8-10 Sets
1 Front Squat @70-80% 1RM Front Squat
*Rest as needed between sets.
**Deload so focus on perfect technique.
Strength:
5 Tempo Good Mornings @6/10 RPE
5 Tempo Good Mornings @6/10 RPE
5 Tempo Good Mornings @6/10 RPE
*Tempo is 50X1 (5 seconds down, no pause at bottom, explode up, 1 second pause at top)
**Rest as needed between sets.
Metcon:
4 sets:
AMRAP 3 minutes
15/12 Calorie Row
45 Double Unders
15 Wall balls (20/14)
-rest 90 seconds b/t sets-
Workout Description Video
Scaled:
4 sets:
AMRAP 3 minutes
12/9 Calorie Row
30 Double Unders
12 Wall balls (20/14)
-rest 90 seconds b/t sets-
Comments