Wednesday

Warm-up
Warm-up
AMRAP x 6 MINUTES
100m Run
8 Lunges with PVC Pass Through
8 Push-Up to Pike
8 PVC Overhead Squats

Strength
Snatch (Heavy 1-Rep)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch

(Score is Weight)

Week 1 of 9

Workout
Metcon
1.) 3 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
Max Power Snatches with Time Remaining (75% of 1-Rep Snatch)

-No Additional Rest b/t Sets-

(Score is Total Reps)

-Rest 2:00 b/t Part 1 & Part 2-

Metcon
2.) 3 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
Max Hang Power Snatches with Time Remaining…(55% of 1-Rep Snatch)

-No Additional Rest b/t Sets-

(Score is Total Reps)