Friday, June 14th

1. Starting our Friday with a focus on a snatch pull + a long hang power snatch. 2. This will lead us into our conditioning for the day, a repeat workout from November of last year. Intervals, combining the bike, bar facing burpees and power snatches.

A.

STRENGTH:

7 Minute EMOM: 1 Snatch Pull 1 Low Hang Power Snatch

Set 1 - 65% Set 2 - 70% Sets 3-7 - Build to a heavy for the day.

Snatch Pull- Arms stay long and loose. We finish here with a big shrug at the top, but we do not actively bend the elbows. Focus here is on bar path, breaking off the ground and keeping in close contact with the body through active lats.

Low Hang Power Snatch- Bar is as close to the ground as possible, but not touching the ground. This trains postural strength as we are lowering to a near floor position, but forcing ourselves to control the descent as well as start from a challenging position.

B.

METCON:

“Rush Hour”

On the 4:00 x 5 Rounds: 12/9 Calorie Assault Bike 9 Bar Facing Burpees 6 Power Snatches (135/95)

**Today’s score will only be your slowest round.

Equipment Modifications (due to large class size): If we are using a rower today, complete 15/12 calories per round.

In "Rush Hour" we have 5 x 4:00 windows that start on the 0:00, 4:00, 8:00, 12:00, and 16:00. Inside of these windows at each start, we'll complete the work above. Recording the amount of time it takes to complete each (not the time on the clock), we are looking to have our athletes finish in the rough area of two minutes per round. This will naturally vary between athletes.Our score however, will only be our slowest round.

In other words, if we have rounds that look as follows, the bolded time will be our score for the day: 1:45, 1:49, 2:01, 2:09, 1:52