Tuesday, February 20th
Skill: Keep loads for Snatches light today and practice perfect technique. Do not exceed 50% of your 1RM.
Metcon: Your goal today is to complete all rounds within 10s of each other. That means starting with a pace you know you can maintain is your goal. Snatches are intended to be light and done in big sets.
Strength
Hang Power Snatch + Hang Squat Snatch: 5 x 1 + 1 @50-60%. Rest 90s.
Rx+:(70% of 1RM Snatch)
WOD
5 Rounds of:
Run 400 meters
15 Air Squats
15 Power Snatch (75, 55)
Rest 90s.
Rx+:(95, 65)
L3: (65, 45)
L2: (55, 35)
L1: (45, 25)
Beginner: Sub Russian KBS for Snatches (45, 30)
25:00 Cap