Every 2:00 for 3 sets 2 Pocket Power snatch + 2 Drop Snatch
Every 2:00 for 3 sets 2 Hang power snatch + 2 Snatch Balance
“””Ingrid”””
10 RFT
3 Snatches 135/95
3 BF Burpees
Scaling the Metcon:
Program Notes: First few sets today are a continuation of last week’s complex. Carry over your ligther precison work from here into your next three sets, working hang pos. above knee as well as a dip and drive to land under
the bar in the snatch balance. Weight can progress here if you’re nailing the same positions as the three sets prior.
Youd wod today is the benchmark girl wod ingrid. As per usual, simple on paper, but somewhat challenging to maintain pace on. 6 reps in a round can easily start at :30 seconds and end up being 1:30 two rounds later so pace and choose
your snatch weight appropriately.
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+:
Intermediate: 115/75
Scaled: OHS instead of drop snatch if not mastered, 95/65 OR scale to 7 rds
Beginner: OHS instead of drop snatch if not mastered, 75/55 OR scale to 7 rds
Longevity:*** if needed, kipping, risk vs. reward moves