Monday August 5th

August 5, 2019

Stamina Squats

Alternating On the Minute x 12 (6 Rounds): 
2 Front Squat
4 Back Squats

Barbell: 72% of Rep Max Back Squat

 

Snatch Technique/METCON primer

On the Minute x 5
Power Snatch
Overhead Squat
Squat Snatch

This is intended to be a technique portion/warm up for the metcon and should be light.  Start around 40% of 1rm power snatch and allow athletes to build as the feel comfortable.  They should end at least the last 1-2 sets above their working weight for the metcon. 

 

"Rocket Power"

For Time:
21 Bar-Facing Burpees
21 Power Snatches (115/85) 
15 Bar-Facing Burpees
15 Overhead Squat (115/85) 
9 Bar-Facing Burpees
9 Squat Snatches (115/85)

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