Tuesday, November 27th

A.

SNATCH COMPLEX: 10 Minute EMOM:

1 Power Snatch

5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.

Sets 1-3 - 60% Sets 4-6 - 65% Sets 7-8 - 70% Sets 9-10 - 70-75%, based on feel.

From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.

B.

METCON:

“Full Count” 21-18-15-12-9: Assault Bike Calories 16 Dumbbell Power Snatches (50/35)

After Each Set: 200m Run (with dumbbell)

Rower Modification:

21-18-15-12-9 Calories

A descending ladder of bike calories where after each set, we complete a fixed amount of alternating dumbbell snatches and a run.

On the dumbbell, we are looking for an "Open"-feel load. A weight that we are very confident we can move through with at most, a single break for a short breather.

On the run, we are looking for a load we can run with. You will run with the dumbbell from the power snatches.


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