Wednesday 8/2/2017

Skill

2x1+1+1 3-position power snatch into OHS (below knee / above knee / power position)*

*Have athletes power snatch, hold the receiving position, then continue down into an overhead squat rather than resetting and then performing the OHS.

2x2+2 drop snatch (no dip-drive) + snatch Sotts press

 

Metcon

Sport:

10-9-8-7-6-5-4-3-2-1

Deadlift 225/155

Burpee onto plate

 

Fitness:

10-9-8-7-6-5-4-3-2-1

Deadlift 205/145

Burpee onto plate

 

Life:

10-9-8-7-6-5-4-3-2-1

Deadlift - choose load

Burpee onto plate



Strength

Power snatch w/ 3-second pause at knee

Sport: 10:00 to work up to a heavy single, then perform 4x1 @ 90% of heavy single

Fitness: 10:00 to work up to a heavy single, then perform 4x1 @ 90% of heavy single

Life: EMOM 10:00 - same weight for all sets