Strength/Skill
Every 2 minutes x 8 sets
1 Snatch:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80-85%
Set 5: 85-90%
Set 6: 90-95%
Set 7: 95+%
Set 8: 95+%
and then . . .
Every 2 minutes, for 6 minutes (3 sets):
4-Stop Halting Snatch Deadlift @ 110% of 1-RM Snatch
Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang
Metcon:
For time:
40/30 Calories of Assault Bike OR 50/40Row
30 Kettlebell Swings (24/16kg)
30/20 Calories of Assault Bike OR 50/40Row
20 Kettlebell Swings (24/16kg)
20/10 Calories of Assault Bike OR 50/40Row
10 Kettlebell Swings (24/16kg)
Accessory Work:
3 sets straight leg sit ups x 20