Thursday: 150212


Strength: (Pick One) Work up to x1 @9 RPE
3-Position Power Snatch:
3-Position Snatch:
Hang Power Snatch:
Hang Power Snatch + Snatch (1+2):
Hang Snatch:
Power Snatch:
Power Snatch + Snatch (1+2):
Snatch:

Assistance: (Pick One) Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
Hang Snatch High Pull:
Hang Snatch Pull:
Snatch High Pull:
Snatch Pull:

MetCon:
AMRAP 10:

2 Speed Squats
4 Ring Pushups
6 Pullups

Post total number of rounds to comments:

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1 Comment

  1. Strength: Work up to x1 @9 RPE
    Hang Snatch:
    Warm-up:
    45×3
    55×3
    65×3
    75×3
    80×2

    Working Sets:
    85×1
    90×1
    95×1

    Assistance: Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
    Hang Snatch Pull:
    Working Sets:
    95×3
    100×3
    105×3

    Fatigue Drops:
    100x3x2

    MetCon:
    AMRAP 10:

    2 Speed Squats (185#)
    4 Ring Pushups
    6 Pullups

    Post total number of rounds to comments:
    7 rounds + 2 Speed Squats + 4 Ring Pushups

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