A. Thruster
2 Reps E:2:00 x 5 Sets – Build to a heavy double for the day
M:
4 Sets:
With a 3 minute Clock
12 Power Snatch 75/55
12 Box Jump Overs 24/20
AMRAP Cal Row
rest 1 Minute
Program Notes:
We start the day with heavy thrusters. Take these from the floor if you are an experienced athlete. Our metcon is 3 min intervals using lihgt power snatches and box jump overs finishing off each set with a row sprint. There is interferance throughout and this is intentional. Leg muscular endurance training.
Use light weight and a box height that allows for fast unbroken reps.
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+: Same as RX
Intermediate: 65/45
Scaled: 45/35 Hang Power Snatch
Beginner: Use appropriate weight and progressive move for the snatch that allows for technique development and fast paced conditioning.