A) STRENGTH
1) Snatch: Heavy 1 in 12 sets. Rest 90s.
– Goal is to hit 90% of 1RM if known
– Any style snatch is acceptable today
– Intermediate moderate set of 1
– Beginner – technique work for 10-12 sets
2) Metcon Warm-up:
3 Rounds of:
3 Power Snatch
3 Overhead Squat
20 Double Unders
Rest 60s.
*progress to metcon weight over the 3 rounds.
B) CONDITIONING
Open Style
AMRAP 7:
3 Power Snatch (95, 65)
3 Overhead Squats (95, 65)
30 Double Unders
L3: (75, 55)
L2: (65, 45) (Double Under Attempts)
L1: (5 KB Deadlifts + 5 Goblet Squats – 30 Single Unders)
“Rx+ Metcon #2 – Rest 10:00 after “”Open Style”””
AMRAP 7:
21 Power Cleans (95, 65)
15 Front Squats (95, 65)
9 Bar Muscle-ups
C) EXTRA CREDIT
Banded Glute Bridge: 3 x 10. Rest 60s.
– squeeze glutes for a 1 count at top of each rep
Then,
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
Barbell Club meets at 6:30
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