Weightlifting
WK1: Snatch ((from low block) 5×2@80%)
(15min)
*Bar starts around mid shin
Target add 11#/wk if work sets are > 220#
Target add 5.5#/wk if work sets are <= 220#
*Bar starts around mid shin
Target add 11#/wk if work sets are > 220#
Target add 5.5#/wk if work sets are <= 220#
WK1: Pause Back squat (4×3@70%)
Come to a complete stop in the bottom of the squat and hold for 2 seconds
(15min)
Target add 22# if work sets > 330#
Target add 11# if work sets <= 330#
Target add 22# if work sets > 330#
Target add 11# if work sets <= 330#
Metcon
Metcon (Time)
For time,
21-15-9 reps of
Push Press 135/95
Power Clean 135/95
21-15-9 reps of
Push Press 135/95
Power Clean 135/95
(11min)
Scaling
(Int) 115/75
(Beg) 95/65
Scaling
(Int) 115/75
(Beg) 95/65
