Friday 11/3/2017

Skill


2x3 muscle snatch from power position

2x3 tall power snatch (on toes)

 

Strength


Power snatch

Sport/Fitness:

10:00 to work up to a heavy double

Then;

EMOM 5:00

2 power snatch @ 85% of heavy double

 

Life:

8x2 power snatch - choose load; same weight across all sets



Metcon


Sport:

3 rounds for time of:

20 pull ups

15 power snatch 75/55

10 burpee box jump overs 30”/24”

 

Fitness:

3 rounds for time of:

20 pull ups

15 power snatch 75/55

10 burpee box jump overs 24”/20”

 

Life:

3 rounds for time of:

20 ring rows

15 power snatch - choose load

10 burpee box jump overs