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.
 
”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)
*Score = total squat snatches
 
Extra Credit
3 rounds:
:60 plank hold
200 foot walking lunges
 
Barbell Club meets at 6:30pm