Thursday, February 17 2022

Performance Strength: Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 1 rep @ 70+%

Followed by…

Every 2 minutes, for 6 minutes (3 sets)

Hang Snatch x 1 rep @ 80+%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Snatch x 1 reps @ 90-95%

Performance Metcon: AMRAP 12

12 Hang Power Snatches 115/75

50 Double-Unders

9 Toes to Bar

Fitness Strength: Every 90 seconds, for 18 minutes (3 sets of each)

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps

Station 2 – Barbell rollouts 45-60 seconds

Station 3 – Single-Arm Dumbbell Row x 8 reps each side

Station 4 – Banded Glute Bridges x 30 reps

Fitness Metcon: AMRAP 12

12 DB Hang Snatch

50 Plate Hopes or Lateral Paralette Jump-Overs

9 Hanging Knee Raises