Monday, 8/20/18

Weightlifting

Stage Pull Snatch (@(60%+16.5#)x2x5)

https://youtu.be/gVOKm3O5nfI

(18min)
5 Rounds of 2 Stage pull snatch@60% of 1RM Snatch + 16.5#

Front Squat (Eccentric@(65%+16.5#)x2x3)

(15min)
3 Rounds of 2 Eccentric Front squats @65%of 1RM Front Sqaut + 16.5#

Metcon

Metcon (AMRAP – Reps)

With a continuously running clock, do 7 reps of Power snatches, do 8 reps at the 2nd minute, 9 reps at the 3rd minute… continue until you cannot complete the reps with-in the minute

(11min+)
1st minute – 7
2nd minute – 15
3rd minute -24
4th minute – 34
5th minute – 45
6th minute – 57
7th minute – 70
8th minute – 84
9th minute – 99
10th minute – 115
11th minute – 132

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