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Wednesday, June 27th


STRENGTH: On the Minute x 10

Build to a Heavy Power Snatch for the Day


METCON: 3 Rounds For Time: 75 Double Unders (3:1 Singles) 50 Air Squats 15 Power Snatches (115/80)

This “Weightlifting Wednesday” begins with athletes building to a heavy power snatch. The weight on the barbell in the metcon should be something that athletes could complete 10+ repetitions unbroken when fresh. Within the workout, looking for these to be performed in short sets or very quick singles.

With air squats following the double unders, athletes can afford to bite off a little more than they can chew on the rope. 1-2 planned sets here will be ideal. On the air squats, the first 30-35 can be performed at a slightly faster pace, with the last 15-20 performed at more of a recovery pace in order to be able to immediately get to the barbell. Quick singles or small sets are the name of the game for the power snatches, whichever keeps athletes resting as little as possible between reps.

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