Warm Up:
Plate Warm Up
Movement of the Week:
3×8-10 of Victory
3×8-10 of Row
Strength:
Snatch
2×5 at 75% With a 3 sec pause at the top of the “Lift off” or right above the knees
Back Squat
3×3 at 75% With a 3 sec pause in the bottom position of each rep
Metcon:
16.3
Complete as many rounds and reps as possible in 7 minutes of:
RX 75/55
10 power snatches
3 bar muscle-ups
Complete as many rounds and reps as possible in 7 minutes of:
Scaled 45/35
10 power snatches
5 jumping chest-to-bar pull-ups
Elite Competition Class
1. Snatch
60%/2
70%/2
75%/1
80%/1
85%/1
90%/1
95%/1
(85%/1)2
2. Snatch Pull
(95%/2)4
3. Front Squat
60%/2
70%/2
75%/2
80%2
85%/2
90%/1
4. Gymnastics Conditioning
6 Rounds, NOT for time:
:45 of easy Rowing
4 Ring Muscle-ups
5. Conditioning
21-15-9:
DB Thrusters (50/35#)
C2B Pull-ups
Calorie Row
