WEDNESDAY

Today we are starting with a strength/cardio session. This is a great day to work on snatch technique. Being tired tend to keep us more “in-tuned” to  our mechanics. You have 10 sets, so small jumps in weight are encouraged. If you’re not comfortable with this movement, then keep the weight light and do 3 – 4 reps from the hang position.

STRENGTH:

E2MOM X 10 rds:

10/7 cal Assault Bike or row

2 power snatches (climbing)

METCON:

3 rds:

1 min max reps Russian Kb swings

1 min Toes to Bar

1 min abmat sit-ups

1 min rest

OPEN

70/53

PERFORMANCE

53/35

FITNESS

35/18

Knee raises

*** Keep track of total reps