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Wednesday 10/11/23

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Posterior Chain Strength (27:00 Clock)
15:00 to perform: Snatch (POWER OR SQUAT)
Warm up and build to: 4 @ 72.5% — 4 @ 77.5% — 3 @82.5% — 3 @ 85%
Straight into… (12:00)
Deadlift 5 — 5 — 5 (RIR 2-3) (Building to a tough last set)
METCON: (12:00)
Every 3:00 x 4 (12:00)
6 Power Snatch (RX: Touch and Go, athlete choice on weight)
12/9 Cal Bike
15 Wall Ball (RX: 20/14)
SCORE = Slowest Interval & Weight on snatch
*Use same weight across
OPTIONAL WORK:
3×3 Snatch Balance (RIR 2-3)
3×5 Overhead Squat (RIR 2-3)
3×15 Banded Pull Aparts

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