Strength
Take 15 minutes to find a heavy load and hit this complex 5 times
1 Power Snatch + 1 Hang Snatch
OR
1 Squat Snatch + 1 Hang Squat Snatch
Metcon
0-4
12 Hang Snatch
15 Cal Bike
12 Toes to Bar
4-8
13 Hang Snatch
15 Cal Bike
13 Toes to Bar
8-12
14 Hang Snatch
15 Cal Bike
14 Toes to Bar
12-16
15 Hang Snatch
15 Cal Bike
15 Toes to Bar
Fitness: 95/65 (12 Cal Bike)
Performance: 115/75 (15 Cal Bike)
Open: 135/95 (12/15/18/21- Bike Cals increase as the workout progresses)
Athletes: Find a heavy load for the first piece today. For the workout choose a load that is challenging. All the reps do not need to be unbroken for the snatch. You should have 1:00 or more of rest. Work on sprinting today not pacing.
