TUESDAY

STRENGTH:

SNATCH (Power or squat)

2+2+2 x 5

2 snatches mid thigh

2 snatches below knee

2 snatches from floor

Do not rush the movement and do not do singles. Stay connected with the bar the whole time. Progress in weight as you see fit. You can power snatch or squat snatch. If you’re not comfortable with the squat snatch, now is the time to go light and work on form, technique and ROM.

Let’s get this done in 15 minutes or less! Do not go too heavy, if you think it will slow you down and prevent you from making the time cap. This is where intensity and consistency will come into play. Stop getting caught up in RX’ing a workout if it’s going to slow you down. Nobody cares!!!

METCON:

“SOUL MAN”

OPEN/PERFORMANCE

21-15-9

Front squat 135/95

Kettlebell swings 70/53

400 meter run after each interval

Time cap 15 min

FITNESS

21-15-9

Front squat 95/65

Kettlebell swings 53/35

400 meter run after each interval

Time cap 15 min