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Power Snatch

Metcon

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Workout

Monday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Power Snatch (5)

Power Snatch

Power Snatch
5 Rounds
:60 on
2:00 off
Singles @ 75-80%
Drop and Reset
Even though we want you to get as many reps as possible in the time window, we still want you to take the extra split second to set up perfectly before each rep. This in itself is a skill to improve upon. The drop and reset is mandatory.

Metcon

Metcon (Time)

30 Power Cleans
30 Front Squats
30 Thrusters
50 Alt Lunges
Barbell 135/95lbs
Bodyweight only on Lunges
Plan your barbell sets as best you can before starting this piece. 5s, 10s, unbroken, whatever you think gets you through 90 reps the fastest. The walking lunge is just body weight completing the 100m distance.

Extra Credit

Metcon (Calories)

Max Calories on AAB
:20 x 8
Rest 1:40
After a solid warm up, push it to the max each interval. If you feel like you’ve run out of gas at some point, don’t complete all 8 intervals.

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Whiteboard:

Monday, August 26, 2019

Male Clients