Monday 190603

WHITEBOARD BRIEF

– 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

STRENGTH

1) Power Snatch + Overhead Squat: Build to a challenge set of 1 Power Snatch + 3 Overhead Squats. Rest 2:00
2) Metcon Prep
2 Rounds of:
3 Touch n Go Squat Snatch
Rest 60s.

METCON

”The Departed”
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

EXTRA CREDIT

Single Leg Glute Hip Thrust w/ 5-second hold: 3 x 5 ea. Rest 60s.

By |2019-05-30T08:39:41+00:00June 2nd, 2019|Workout of the Day|