WHITEBOARD BRIEF

– Strength: Indirect skill work for the snatch. If your technique allows for it, load it up. Otherwise, keep it light and dial in your positions
Metcon: The strength work should set you up to perform really well on this metcon. It’s not long so don’t over-pace it, but don’t crash and burn too early either!

STRENGTH

1 snatch balance + 2 overhead squats, 6 sets on 2:30
– build in weight as technique allows
– take it out of the rack

CONDITIONING

AMRAP 8
5 hang power snatches, 95/65
10 back squats, 95/65
10 burpees over the bar

– Goal: complete all 15 barbell movements UB and manage your speed on the burpees such that you can pick up the barbell right after finishing them.

Rx+: (115, 75)
L3: (75, 55)
L2: (65, 45)
L1: (45, 35)

BANDED Y-T-A-T

3 x 10. Rest 60s.
Y-T-A-T = 1 Rep