FRIDAY

Alright! After all that cardio work Thursday, let’s finish up the week with barbells and full snatches. Remember the positions that we hit with the empty barbell, with our hang snatches, with the snatch grip deadlifts and with the pause overhead squats. Let’s try to get under some heavy weight during strength. That being said, if you want to do 5 sets of light weight working on technique and getting comfortable, that’s great. For the wod, I’d rather not see anyone scale by just doing power snatches. If the full snatch is a problem, power snatch it and then ride it down to your best OHS.

STRENGTH

Squat snatch

1/1/1/1/1

METCON

“Just a Minute”

EMOTM 18 minutes

OPEN/PERFORMANCE

Minute 1: 15 Kettlebell swings 53/35

Minute 2: 10/8 Cal Ski

Minute 3: 4 Squat Snatches (singles) 95/65

The squat snatches will increase in weight every two rounds. So minutes 2-3 and 5-6 will be 95/65. Minutes 8-9 and 11-12 will be 115/80. Minutes 14-15 and 17-18 will be 135/95

**There are 4 ski ergs, so we’ll start at different stations and proceed through.

FITNESS: Let’s keep the last two sets the same and get comfortable being under the bar. 75/55, 95/65, 95/65. 44/26 on the KB