Every 2:00 for 3 sets 2 Hang squat snatch
Every 2:00 for 3 sets 2 Snatch pull + 1 Squat snatch
3 RFT
20 cal row
15 TTB
12 Power snatch 95/65
Program Notes: continuing on with some snatch position work. Try to work off of last weeks weight for your first 3 sets. Your last 3 sets are working on mechanics through the first and second pull, which when incorrect, will
Lower the contact/pocket position we’ve been working to achieve
Your wod is a high interference, grip fatigue wod. Barbell and gymn. Scale should be light enough to go unbroken on TNG if you choose that to be your strategy
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: same as RX, reduce TTB volume if necessary
Scaled: 75/55
Beginner: hang power snatch, kipping knee raise
Longevity:*** if needed, kipping, risk vs. reward moves
See below for snatch pull video: