Wednesday, August 2nd

A. 

STRENGTH:

Every 2 minutes, for 30 minutes (15 sets):

Snatch

*Sets 1-2 = 3 reps @ 60-65%

*Sets 3-4 = 2 reps @ 65-70%

*Sets 5-6 = 1 rep @ 70-75%

*Sets 7-8 = 1 rep @ 75-80%

*Sets 9-10 = 1 rep @ 80-85%

*Sets 11-12 = 1 rep @ 85-95%

*Sets 13-15 = 1 rep @ 95-100%

B.

METCON:

10 Minute AMRAP:

5 Front Squats for Max Load

7 Handstand Push-Ups

*Athlete will choose a challenging front squat weight that can be completed unbroken and are from the floor

*Score will be total amount of front squat weight moved over the 10 rounds

*5 lateral burpees over the bar  penalty for any time you break your front squats