4/2/20
Weightlifting
Choose either Snatch or Clean.
Power Snatch (5×3)
On the 2:00 x 5 sets:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Power Snatch
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Power Snatch
Base % off of 1RM Power Snatch
LIGHT:
30%, 35%, 40%
Power Clean (5 x 3)
On the 2:00 x 5 sets:
1 Hang Clean Pull
1 Hang Clean High Pull
1 Hang Power Clean
1 Hang Clean Pull
1 Hang Clean High Pull
1 Hang Power Clean
Base % off of 1RM Power Clean
LIGHT:
30%, 35%, 40%
Metcon
Metcon (Time)
5 Rounds:
12 Box Jump Overs 30/24"
9 Snatches 135/95
6 Ring MU
12 Box Jump Overs 30/24"
9 Snatches 135/95
6 Ring MU
RX
Box 24/20"
Bar 115/85
Bar MU
