Wednesday, August 16th

A.

STRENGTH:

Every 2 minutes, for 8 minutes (4 sets):

2-Position Snatch @ 60-70%

(mid-patella + floor)

Followed by…

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

Squat Snatch

*Sets 1-3 = 2 reps @ 65-70%

*Set 4 = 1 rep @ 70-85%

*Set 5 = 1 rep @ 85-90%

*Set 6 = 1 rep @ 90%

*Set 7 = 1 rep @ 95-100%

*Set 8 = 1 rep @ 100+%

B.

METCON:

In teams of 3 complete 2000m of rowing.

*Partner A will row, partners B or C will hold a plank position/rest. Team can split up rowing however they’d like. Rower cannot row unless someone is in the plank position.

Athlete: Diamone standing up a squat snatch


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