220305 Saturday

Weightlifting Strength

Snatch complex

1 power snatch + 1 hang snatch + 1 snatch (drop and go)

build to heavy for the day 9 min emom @90% Min 1: 1 power snatch

Min 2: 1 hang squat snatch

Min 3: 1 squat snatch

Metcon

4 Rounds for time (15 min cap)

15 box jumps

20 air squats

15 chest to bar pullups (sc pullups)

20/15 HSPUs (sc pushups)

Weightlifting Strength

Back squat

Every 2 mins

3 sets 3 reps @70% of recent 1RM

3 sec down, 1 sec pause, explosive up

Metcon

4 Rounds for time (15 min cap)

15 box jumps

20 air squats

15 chest to bar pullups (sc pullups)

20/15 HSPUs (sc pushups)