A) Whiteboard Brief (0:00 – 3:00)
– Strength: Build over the course of 6-7 sets to a heavy set of 1 Power Snatch + 3 Overhead Squats.
– Metcon: This workout is intended to be done at near maximal effort. Whatever load you choose for squat snatches should allow for FAST sets! Do not try to pace this one, just go for it! Score = total reps.
– Strength: Build over the course of 6-7 sets to a heavy set of 1 Power Snatch + 3 Overhead Squats.
– Metcon: This workout is intended to be done at near maximal effort. Whatever load you choose for squat snatches should allow for FAST sets! Do not try to pace this one, just go for it! Score = total reps.
2 Rounds of:
– 10 Pass Thru
– 10 Around the World
– 10 OHS
– 10 Pass Thru
– 10 Around the World
– 10 OHS
Then,
Burgener Snatch Warm Up
C) Strength (15:00 – 35:00)
1) Power Snatch + Overhead Squat: Build to a challenge set of 1 Power Snatch + 3 Overhead Squats.
Rest 2:00
– Beginner: Work on technique with light loads.
2) Metcon Prep
2 Rounds of:
3 Touch n Go Squat Snatch (OR Power Snatch + OHS or Thruster)
Rest 60s.
D) Metcon (35:00 – 55:00)
”The Departed”
In a 5 Minute Window:
500 Meter Row
With the remaining time AMRAP:
Squat Snatches (115, 75)
Rx+:(135, 95)
L3: (95, 65)
L2: (Power Snatch + OHS) (75, 55)
L1: (75, 55 Thrusters)
L3: (95, 65)
L2: (Power Snatch + OHS) (75, 55)
L1: (75, 55 Thrusters)
*Score = total squat snatches
E) Extra Credit (55:00 – 60:00)
Facepull + External Rotation + Y-Press: 3 x 10-15. Rest 60s.
– 1 rep = 1 rep of each