A. Hang Squat Snatch
E:2:00 x 5 – 3 Reps at 60-75%
B. Snatch Pull
E:3:00 x 5 – 1-2 reps at 90-120%
M:
6 RFT
6 Power Snatches 135/95
9 Bar Facing Burpees
Program Notes:
Snatch 1RM will be next week Monday. Today is our fiinal training day before that. With the hang squat snatches we are using moderate weight. Work positions and SPEED. The snatch pulls
are meant to be heavier than oiur current Snatch max. Get used to pulling here because you’re going to drop under it next week.
Metcon intention/notes :
Our Metcon is a BURNER. Go hard. Go Fast. Make it Hurt. Use weight that allows for unbroken sets. Simple. Effective.
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.
*Remember whatever weight you choose today should be fast moveable.
Intermediate: 115/75
Scaled: 95/65 or 75/55
Beginner: 45/35