Monday, February 26th

A.

STRENGTH:

3 Minute EMOM:

3 Overhead Squats

1 Hang Squat Snatch

1 Squat Snatch

Performed at 40% 1RM OHS

Directly Into….

12 Minute EMOM:

Hang Squat Snatch + 1 Squat Snatch

Min 1-3 – 2 Reps @ 60%

Min 4-6 – 2 Reps @ 65%

Min 7-8 – 2 Reps @ 70%

Min 9-10 – 1 Rep @75%

Min 11-12 – 1 Rep @ 80%

B.

METCON:

10 Minute AMRAP

30 Double Unders (120 Singles/30 Seconds DU Practice)

10 Power Snatches (95/65)

In this couplet, looking for athletes to choose a weight on the barbell they may only break a minimum of one time when needed. The goal here is to move for as much of the 10 minutes as possible, so picking a variation on the rope and a weight that allows athletes to keep moving forward will provide the correct stimulus.