Weightlifting
Snatch (@70%x2x4)
(15min)
4 sets of Snatch doubles @70% of 1RM Snatch
Target:5# increase per week
4 sets of Snatch doubles @70% of 1RM Snatch
Target:5# increase per week
Paused Front Squat (@80%(of 1RM front squat)x2x4)
(15min)
4 sets:
2 Reps of Back squat @80% out of 1RM Front squat.
If you don’t have 1RM Front squat, use 87% of 1RM Back squat as 1RM FS.
4 sets:
2 Reps of Back squat @80% out of 1RM Front squat.
If you don’t have 1RM Front squat, use 87% of 1RM Back squat as 1RM FS.
Descend to the bottom of your squat and pause for 1-2 second before start standing up.
Target: 10# increase per week
Metcon
Metcon (Time)
For time,
21-15-9
Power Snatch 95/65
Handstand Push-ups
21-15-9
Power Snatch 95/65
Handstand Push-ups
(11min)
GYM1010 
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