Monday August 12

Continuing our stamina squatting from last week and increasing by 3%

Stamina Squats, 75% of 3RM back squat

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 75% of Rep Max Back Squat

Snatch Technique

On the 1:00 x 7 Sets: start at 50% of 1RM snatch and build over 7 sets

1 Pausing Power Snatch (3 sec pause in receiving)

1 Pausing Low-Hang Power Snatch (3 sec pause in receiving)

METCON

"Hit and Run"

3 Rounds:

400 Meter Run

12 Dumbbell Power Snatches (70/50)

21 Single Dumbbell Squats (70/50)

Dumbbell Snatches: Alternate arms each rep (6 each)

Dumbbell Squats: You have the option to rack the dumbell on your shoulder, behind the head, or hold it in the goblet position. Goblet allows for the best positioning.


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