8/29/16
METCON:
8/29/16

Skill Based Warm-Up:

  • 3-1 Snatch High Liftoff
  • 3-1 Power Snatch from Hip
  • 3-1 Power Snatch
  • 3-1 Snatch

After each set, perform 3-5 Perfect Burpees.

Strength:

  • Snatch to max, then 4x1 @ 90%

Notes

  • TIMECAP: 20:00 (15min for snatch to max, 5 min for 4 sets of 1)
  • Once an athlete has two misses at a given weight, they should move to their down sets.

Met-Con:

10 Sets, 1:00 work/1:00 Rest:

  • 1 Power Snatch, 95#/65#
  • 1 Bar Facing Burpee
  • 2 Power Snatches
  • 2 Bar Facing Burpees
  • 3 Power Snatches
  • 3 Bar Facing Burpees

Etc

Extra Work:  

  • Barbell Walking Lunge - 4 x Line to Line (add weight to last week)
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