Workout of the Day: Friday, 8.2.19

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Weightlifting

A: Snatch High Pull + Snatch (3 Minute EMOM x (1+2))
1 Minute transition to Part B

B: Snatch High Pull + Snatch (Every 90 Seconds x 5 (1 + 1))
No rest before Part C

C: Overhead Squat (7 Minutes to find a heavy triple)
The bar comes from the ground.
Obviously.

Metcon


M1: Metcon (AMRAP - Reps)

90 Second Clock:
15 Power Snatch (95/65)
AMRAP Unbroken Overhead Squat
-after you break, you're done.

REST 90 SECONDS BEFORE M2

M2: Metcon (AMRAP - Reps)
90 Second Clock:
9 Power Snatch (135/95)
AMRAP Unbroken Overhead Squat
-after you break, you're done.

REST 90 SECONDS BEFORE M3

M3: Metcon (AMRAP - Reps)
90 Second Clock:
5 Power Snatch (155/105)
AMRAP Unbroken Overhead Squat
-after you break, you're done.

REST 90 SECONDS BEFORE M4

M4: Metcon (AMRAP - Reps)
90 Second AMRAP:
3 Power Snatch (185/125)
AMRAP Overhead Squat

-after you break, you're done.
For all of these, you must finish your snatches before you can begin your squats.
You may snatch into the bottom of your first OHS, but it doesn't count as a snatch.
You may rest with the bar overhead, but as soon as it comes down (to the ground, back rack, etc.) that section is over.

Justin McClintock