Strength
10 min EMOM
Rounds 1 thru 7 (Hang)
Perform 1 Hang Snatch each minute increasing to 1 RM at round 7
Rounds 8 thru 10 (Power)
Switch to Power Snatch using same weight as 1 RM Hang Snatch increasing to 1 RM.
METCON
Death By Hang Snatch (95/65)
Minute 0 – 1 = 1 rep
Minute 1 – 2 = 2 reps
Minute 2 – 3 = 3 reps
and so on…
20 Minute EMOM
Odd Rounds = 8 Burpee Box Jumps
Even Rounds = 8 Pull Up + T2B Combo
METCON
6 min AMRAP
40 Goblet Squats (55/35)
30 Swings (55/35)
20 Burpees
Max HSPU for remainder of time
This pretty much sums it up…
Great work today everybody!
Strength:
Split Jerk
15-20 minutes to find 5 RM
METCON
15 Clean & Jerk (135/95)
15 Suicides
10 Clean & Jerk
10 Suicides
5 Clean & Jerk
5 Suicides
