Wednesday 4.14.21

Warm-up:

Coaches Choice

Prep Complex
Part 1:
3 Rounds [Quality]
1 Snatch Grip DL+
1 Snatch High Pull (ground)+
1 Hang Power Snatch+
1 Power Snatch

Practice round with empty bar (mid-shin)
Then, 3 rounds working with light weight, ascending if needed

Part 2:
Power Snatch
3-3-3-3..
Build to your workout weights, 2-3sets
Do 1-2set(s) over heaviest workout weight (over-warm-up)

Workout:

AMRAP 5min
Buy-In: 500m/400m Row
30 Double Unders
5 Power Snatches

-Rest 2min-

AMRAP 5min
Buy-In: 500m/400m Row
30 Double Unders
10 Power Snatches

-Rest 2min-

AMRAP 5min
Buy-In: 500m/400m Row
30 Double Unders
15 Power Snatches

Notes:
1.5 Single Unders (45)

Scaled:
1st AMRAP: 95#/65#
2nd AMRAP: 75#/55#
3rd AMRAP: 45#/35# (from mid-shin)

Rx’d:
1st AMRAP: 115#/85#
2nd AMRAP: 95#/65#
3rd AMRAP: 75#/55#

Rx’d+:
1st AMRAP: 135#/95#
2nd AMRAP: 95#/65#
3rd AMRAP: 75#/55#