Monday August 5th

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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