WEDNESDAY

STRENGTH:

EMOM X 10 min

3 Power snatches

Shoot for 65-70% of your 1 RM for all sets. Touch and go preferred.Spend this time working on your form and getting comfortable.

METCON:

OPEN/PERFORMANCE

On the 3 min x 5 rds

200 meter run

AMRAP 5 power cleans + 5 lateral burpees over the bar in remaining time 135#/95#

FITNESS

On the 3 min x 5 rds

200 meter run

AMRAP 5 power cleans + 5 lateral burpees over the bar in remaining time 95#/65#

Try to get as many rounds of 5 cleans and 5 burpees as possible until the 3 min hits. When it does, run again. Strategize when to rest. Start where you left off for total rounds of 5 power clean + 5 burpees.

5 p clean + 5 burpee over the bar = 1 rd