9/3/21
Warm-up
Metcon (AMRAP – Reps)
EMOM x 3
3 Strict Pull ups
3 Strict Pull ups
Weightlifting
Power Snatch (4×3 65-70% 1RM across)
Snatch (3×1 across)
Starting on the
8:00 – 10:00 – 12:00
8:00 – 10:00 – 12:00
3 Sets:
5 Snatch Push Press
1 OHS
60% 1RM Snatch
this can be off the rack
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10
15/12 Cal Row
9 Deficit HSPU (45/25lb plates)
15/12 Cal Row
9 Deficit HSPU (45/25lb plates)
2 minute Rest
AMRAP x 10
15/12 Cal Row
9 Deadlifts 275/185
0:00, 1:30, 3:00, 4:30