Saturday

Warm-up
Warm-up
QUICK MONO WARM-UP
3:00 Row or Bike (Increasing effort each minute, EZ→Mod→Hard)

Then…

TOOMEY SNATCH WARM-UP
2 ROUNDS*
5 Inch worms
5 Behind-the-neck snatch grip presses
5 Behind-the-neck snatch grip presses in a quarter squat
5 Sots presses
5 Continuous jumping squats with barbell or PVC in back rack
10 Alt. Cossack squats w/ barbell or PVC in back rack
5 Hang Muscle Snatches

*PVC pipe for round 1, may progress to barbell for round 2

Workout
“SNATCHING GWEN”
FOR LOAD
15-12-9
"Unbroken" Power Snatch*

*Goal is unbroken in each set. Short rests are permitted overhead and at the waist but reps should be completed Touch-N-Go (TNG) and without dropping the bar. Use the same load for all three sets.

(Score is Load)

Finisher
Metcon
ON A 6:00 RUNNING CLOCK…
Buy-In:
750/650m Row

In the remaining time…

AMRAP of:
Power Snatch (Use the Same Load from Workout)

(Score is Reps)