Announcement
Happy Birthday Luck Howarth and Coach Josiah!! (not shown)
Workout – Metcon (Time)
30-20-10
Alternating Dumbbell Snatch (50/35)
Burpee over Dumbbell
TARGET SCORE
Target time: 5-7 minutes
Time cap: 10 minutes
Scaling Option
20-15-10
Alternating Dumbbell Cleans (light)
Up Downs
Strength – Power Snatch (3-2-1-3-2-1-1)
Power snatch waves:
3 @ 70% 1RM Power Snatch
2 @ 75%
1 @ 80%
* rest 2:00 *
3 @ 75%
2 @ 80%
1 @ 85%
* rest 2:00 *
1 @ 85+%
* rest 1:00 *
1 @ 85+%
Accessory – Warm-up (No Measure)
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
* If time permits