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28
Oct

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Skill: Hang Power Snatch/Power Snatch 

 

Strength: Every (2:30)  for (6) Rounds

12/9 Cal Row/Bike/Ski (Keep the Row/Bike/Ski the same thru the rds.)

1 Hang Power Snatch 

1 Power Snatch 

*Climbing in weight. Start light and Build. The Cals are there to get the Heart Rate up before lifting. 

L1: 15/10 Cal.

L2: 12/9 Cal. 

L3: 9/7 Cal. 

L4: 7/5 Cal. 

 

Metcon: 12-mins for Reps—

Min 1: 8 (Alt) DB Snatch (+) Max Reps: Double Unders 

Min 2: 8 T2B (+) Max Reps: Burpee Box Jump Overs

Min 3: Rest 

 

**Score=Reps of Burpee Box Jump Overs (+) Double Unders across the rounds**

**This needs to be an “All Out” effort to really hit the stimulus.**

 

L1: 10 T2B, Unbroken DUs, 24″/20″, 10 DB Snatches 50/35

L2: 8 T2B, DUs, 24″/20″, 50/35

L3: 8 K2E, Singles,  24″/20″ (Step-Overs), 35/20

L4: 12 Ab-mat Sit-ups, Singles, 20″/17″ (Step-Overs), 20/15

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