Thursday 8.5.21

Warm-up:

Coaches Choice

Strength:

Snatch (Power or Squat)
Build to a heavy 1RM

[6-8 Total Sets]
1set x 5reps: Bar
1set x 5reps: Light Weight
1set x 4reps: Moderate Weight
1set x 3reps: 70%-80% Range
1set x 2reps: 80%-85% Range
1set x 1rep: 90%-95% Range
1set x 1rep: Max Weight
1set x 1rep: Max Weight

Notes:
Alway end on a successful lift!
2-3min rest between heavy attempts
Time Limit: ~20min

Conditioning:

For time:
200m Run
12 Power Snatch
250m Run
9 Power Snatch
400m Run
6 Power Snatch
250m Run
9 Power Snatch
200m Run
12 Power Snatch

Rx’d:
75#/55#

Rx’d(m):
95#/65#

Rx’d+:
115#/85#

Scaled:
200m Run
9 PSN
200m Run
6 PSN
250m Run
3 Power Snatch
200m Run
6 PSN
200m Run
9 PSN

65#/45# or lighter

Run Distances:
200= Dumpster -> Inside
250= Dumpster -> SS -> Inside
400= Dumpster -> SS -> Dumpster -> Inside