A.
Every 2min for 12min:
2 Snatch Pull + 1 Snatch
*Build into a moderate set, no misses. Pressing and snatchig in metcon so don’t blow shoulders out early on.
B.
Strict Press
5×5 @ 90% of 5RM
*2min rest between sets. If you don’t know your 5RM, build into it, and then complete 4×5 at 90% of the 5RM you just set.
C.
4 Rounds of:
15 GHDs
10 GHRs (3010)
D.
10min EMOM:
8 Pistols (alt, 5 per)
5 T2B
1 Snatch (AHAP)
*Pick a snatch weight you can maintain throughout. The idea is to have to pull quickly and under fatigue. If you fail 2min in a row. Drop weight. Monitor shoulders and be safe.
brett moore says
A- snatch pull w/ 175 lb, snatch w/ 155 lb
B- 5×5 @ 115
C- legs were to sore to do GHR
D- pistols to med ball, getting stronger with left leg, snatch @ 145 lbs
Chris redden says
A. Pulls at 175 snatch at 115
B. all at 125
C. No GHR quads hurt to bad
D. Done snatch at 125
Casey Hogan says
A: 135 miss 145
B: 115 all
C: complete, #abs
D: ok, missed first 2 snatches but kept going and hit the rest. Super tough. 135. Rx all.
Derek B. says
A. 205
B. 115
C. Skipped due to time constraints
D. Done. Scaled pistols with 15# plate held in front for balance. Snatch at 165 no misses.