Wednesday August 23, 2017

STRENGTH

Snatch
Warm up sets @ 60% + 65%, 4 working sets @ 70%
Use 70% of your max snatch from last week, if you missed max out day, then go ahead and max today so you are not guessing for the next 9 weeks.

This is a 3 position snatch (floor, below knee, above knee)

Each "set" is a snatch from all 3 positions.

If able, we should be squatting, but power is acceptable if still familiarizing yourself with snatching.

METCON

2 RFT

7 Power Snatch  135/95
36 Wall Ball 20/14

Rx+ = 205/135 & 30/20

Cap = 8 minutes