– Strength: Build over the course of 6-7 sets to a heavy set of 1 Power Snatch + 3 Overhead Squats.
– Metcon: This workout is intended to be done at near maximal effort. Whatever load you choose for squat snatches should allow for FAST sets! Do not try to pace this one, just go for it! Score = total reps.
1) Build to a challenge set of 1 Power Snatch + 3 Overhead Squats. Rest 2:00
– Beginner: Work on technique with light loads.
2) Metcon Prep
2 Rounds of:
3 Touch n Go Squat Snatch (OR Power Snatch + OHS or Thruster)
In a 5 Minute Window:
500 Meter Row
With the remaining time AMRAP:
Squat Snatches (115, 75)
Rx+: (135, 95)
L3: (95, 65)
L2: (Power Snatch + OHS) (75, 55)
L1: (75, 55 Thrusters)
*Score = total squat snatches
Facepull + External Rotation + Y-Press: 3 x 10-15. Rest 60s.
– 1 rep = 1 rep of each