Posterior Chain Strength (29:00 Clock) |
15:00 to perform: |
Snatch (POWER OR SQUAT) |
Warm up and build to: 4 @ 75% — 3 @ 80% — 3 @85% — 3 @ 87.5% |
STRAIGHT INTO… (14:00) |
Deadlift 3 — 3 — 3 (RIR 2-3) (Building to a tough last set) |
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METCON: (12:00) |
Every 3:00 x 4 (12:00) |
3 Power Snatch (RX: Touch and Go, athlete choice on weight) |
7 Bar Facing Burpees |
15/12 Cal Row |
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SCORE = Slowest Interval & Weight on snatch |
*Use same weight across – |
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OPTIONAL WORK: |
3×1 Snatch Balance (RIR 2-3) |
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3×3 Overhead Squat (RIR 2-3) |
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3×15 Banded Pull Aparts |