A. Back Squat
5 Reps E:2:00 x 5 Sets
M:
5 Sets:
With a 3 minute Clock
2 Min AMRAP Cal Row
1 Min AMRAP Power Snatches 135/95
rest 1 minute
Program Notes:
Today we start off with some squat strength under time duress. You will have about 1:40 rest between sets. Aim for weights in the 65-85% range. Advanced athletes can
aim even higher if they are feeling good.
The metcon is interval work. 3 mins on and 1 min off. We are scoring your cals on the rower and the power snatches. This means that there is no where to hide on this. Go hard at both elements.
Be sure to scale the power snatch to a weight that can be repeatedly lifted with no failures and little rest for 1 minute.
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+: 155/105
Intermediate: 115/75
Scaled: 95/65
Beginner: Scale the snatch to the appropriate movement along the basic snatch progression for where you are at. Or go away from the snatch altogether and perform box jumps, Kb Swings, air squats etc.