Strength
Power Snatch
Sport/Life: 10:00 to work up to a heavy single
Fundamentals: 10×1 power snatch – same weight across all sets
Rest 2:00 then;
Metcon I
Sport:
AMRAP 8:00
10 double unders
1 power snatch @ 85% of heavy single
Life:
AMRAP 8:00
10 double unders / 20 single unders
1 power snatch @ 80% of heavy single
Fundamentals:
AMRAP 8:00
20 single unders
2 power snatch @ 80% of load used in Strength portion
Rest 2:00 then;
B: Metcon II
Sport:
3 rounds for time of:
10 power cleans 135/95
40 air squats
Life:
3 rounds for time of:
10 power cleans 115/75
40 air squats
Fundamentals:
3 rounds for time of:
10 power cleans – choose load
40 air squats
