Thursday February 6, 2020


Strength


Take 15 minutes to find a heavy load and hit this complex 5 times 
1 Power Snatch + 1 Hang Snatch 
OR
1 Squat Snatch + 1 Hang Squat Snatch 


Metcon


0-4
12 Hang Snatch 
15 Cal Bike 
12 Toes to Bar 

4-8
13 Hang Snatch 
15 Cal Bike 
13 Toes to Bar

8-12
14 Hang Snatch 
15 Cal Bike 
14 Toes to Bar 

12-16
15 Hang Snatch
15 Cal Bike  
15 Toes to Bar

Fitness: 95/65 (12 Cal Bike) 
Performance: 115/75 (15 Cal Bike) 
Open: 135/95 (12/15/18/21- Bike Cals increase as the workout progresses) 

Athletes: Find a heavy load for the first piece today.  For the workout choose a load that is challenging. All the reps do not need to be unbroken for the snatch. You should have 1:00 or more of rest. Work on sprinting today not pacing.

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