A. Power Snatch or Clean – 3 TNG Reps E 2:30 x 5 Sets
M:
2 Rounds for time:
50 Double Unders
40 DB Snatch 50/35
30 Pushups
20 Pull Ups
Program Notes:
“We start the day off with a “”choose your own adventure”” strength piece with touch and go olympic power lifts. For those looking for their power and speed fix nothing is better. “
Get tight, pull hard and move fast. Release your raw aggression on these lifts and see what you’ve got for the day.
Our metcon today is a 2 round chipper involving some basic patterns. Chip away at the reps wisely. Use the first round as a feeler then ramp up through the second. Simple on paper,
“and as challenging as your intensity and effort make it. Pace and move consistently if its an “”80%”” day for you. Go hard and crush it if you are feeling great. “
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: 20 HSPU, 8 Bar Muscle Ups
Intermediate: same as RX , Chest to bar pull ups possible
Scaled: singles, 35/20, rack or knee to plank push ups, NO KNEE PUSH UPS, Jumping Pull Ups
Beginner: singles, 25/15, rack or knee to plank push ups, ring rows or jumping pull ups