WHITEBOARD BRIEF

– Metcon Prep: Today we’ll spend a small amount of time working on the power snatch + overhead squat to prepare for today’s metcon.
– Metcon: Today’s workout is about consistency – barbell cycling and run intervals. This is a longer piece so look to maintain a slower pace, around 75-80%. This should not be a sprint. The barbell loading increases with each round so this should change your strategy.

STRENGTH/METCON PREP

Power Snatch + Overhead Squat: 5 x 2 + 3. Adding weight if form permits. Rest 90s.

METCON

For time:
Run 400 Meters
21 Power Snatch (115, 75)
Run 800 Meters
15 Power Snatch (135, 95)
Run 1 Mile
9 Power Snatch (155, 105)

L3: (95, 65) (115, 75) (135, 95)
L2: (75, 55) (95, 65) (115, 75)
L1: (Alt. DB Snatches x 16 Total Reps per round)
30:00 Time Cap