SOS

SOS
Weightlifting
Snatch Pull (5 x 2)
5 Sets of 2
Pause (2) seconds at knee level.

Set #1 – 80%
Set #2 – 85%
Set #3+4+5 – 90%

Snatch
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

Set #1 – 65%
Set #2 – 70%
Sets #3-7 (5 Sets) – Build to a heavy for the day.

Metcon
Metcon (5 Rounds for time)
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches

Barbell – 135/95

Building intensity through intervals.

SOS

SOS  June 16, 2019

SOS
Weightlifting
Snatch Pull (5 x 2)
5 Sets of 2
Pause (2) seconds at knee level.

Set #1 – 80%
Set #2 – 85%
Set #3+4+5 – 90%

Snatch
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

Set #1 – 65%
Set #2 – 70%
Sets #3-7 (5 Sets) – Build to a heavy for the day.

Metcon
Metcon (5 Rounds for time)
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches

Barbell – 135/95

Building intensity through intervals.