A. 2 Power Snatch + 1 Overhead Squat or 2 Power Cleans + 1 Front Squat
E: 2:00 x 6 sets
M:
5 Rounds for Time:
9 Ground to Overhead 95/65
54 Double Unders
9 BF Burpees
Program Notes:
Today we start with an Oly complex. Power Snatch/Cleans should be touch and go. Work speed and explosiveness over PR’s today. That being said, if you feel amazing… push it.
In our metxon today we go away from our interval work for a classic 5 round triplet. The RX weight is light enough that you will be able to do some touch and go. There are really no bottle nexks unless you struggle with double unders. If this is you scale to singles. We want intensity here. Hard and fast. Feel the first
round out and pick it up from there. Finish with your fastest set. If you go out too hot, thats ok. Just hang on for dear life and get it done. 🙂
You may consider breaking the Santches and dubs into 2 sets but make sure your rest is short. Burpee with efficient technique and finish with sprint style.
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+: 115/75
Intermediate: 75/55
Scaled: 65/45, singles
Beginner: Use an appropriate movement in the snatch/CJ progression line and light weight. , singles or pogo hops, regular burpees