Wednesday, August 9th

A.

WARM UP:

Row 500m

5 Muscle Snatches

5 Behind the Head Press

10 Overhead Squats

5 Snatch Balance

5 Sotts Press

B.

STRENGTH:

Every 2 minutes, for 6 minutes (3 sets):

3-Position Squat Snatch @ 60-70%

(High hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 16 minutes (8 sets):

Squat Snatch

*Sets 1-3 = 2 reps @ 70%

*Set 4 = 1 rep @ 75%

*Set 5 = 1 rep @ 80%

*Set 6 = 1 rep @ 85%

*Set 7 = 1 rep @ 85-90%

*Set 8 = 1 rep @ 90-95%

Followed by…

Every Minute, for 3 minutes (3 sets):

Snatch Pulls x 3 reps @ 90-105%

C.

METCON:

Alternating work with a partner, Complete Calories on Rower for Time:

50-40-30-20-10

*Partner A will complete 50 calories then Partner B will complete 50 calories while partner A rests. Keep alternating working down the calorie ladder until each athlete completes their 10 calories.