One set of: Back Squat x Max Unbroken Reps @ 85% (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Every 2 minutes, for 8 minutes (4 sets): Snatch Push Press x 3 reps
Build over the course of the 4 sets.
Every 2 for 16 minutes (8 sets): Snatch + 2 Hang Snatches
*Sets 1-4 = @ 70% of 1-RM Snatch *Sets 5-8 = @ 75% of 1-RM
(Peform a snatch, then, lower the bar to the hang position above the knee & perform 2 hang snatches)
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 8 minutes of: 10 Kettlebell Snatches (5 each arm) (32/24 kg) 10 Single-Arm Kettlebell Front Squats 100-Foot Single-Arm Front Racked Carry (must switch arm at 50-Foot)
2 sets 200m row 10 v-ups 10 air squats tempo 3131 10 walking knee hugs 5 strict pull ups
In 15 minutes or less, build to today’s “heavy”… Front Squat x 1 rep
The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.
20 minute time cap for RX and Scaled NO CAP FOR RX+
2000/1500 Meter Row 30 Pull-Ups 400 Meter Run 30 Toes-to-Bar 150 Double Unders 30 Burpees
RX+ Two sets for times of: 2000/1500 Meter Row 30 Chest-to-Bar Pull-Ups 800 Meter Run 30 Toes-to-Bar 150 Double Unders 30 Burpees Rest until the running clock reaches 25:00. DO IT AGAIN!