08 Jan Thursday January 9, 2020
FREE Snatch Clinic Saturday at Federal Hill from 11am-12pm.
Barbell Club Cycle begins Tuesday January 14th.
Every 3 minutes for 12 minutes
9 Power Snatch
_____ Toes to bar
Rest with remaining time
Fitness: 95/65 (10 T2B)
Performance: 135/95 (12 T2B)
Open: 155/105 (15 T2B)
500/400 M Row x 3
Equal Work to rest ratio
(If it takes you 2:00 to row the 500/400 then rest 2 minutes)
(Pick a distance that takes 2:00 or less each round)
Athletes: The endurance work should be done at 80% effort. Hard, but something you can maintain through 3 rounds. For the first portion choose a load on the bar that is challenging. You should get 1- :30 of rest each round.