Wednesday 9.1.21

Warm-up:

Coaches Choice

Strength:

Snatch
(Squat Snatch)
5-4-3-2-1-1

[7 Total Sets]
1set x 5reps: Bar
1set x 5reps: Light Weight
1set x 4reps: Moderate
1set x 3reps: 60%-70% Range
1set x 2rep: 70%-80% Range
1set x 1rep: 80%-90% Range
1set x 1rep: 90%+ Range

Can be done as:
Power Snatch or
Power Snatch to OHS

Conditioning:

AMRAP 15min
2 Rope Climbs
7 Squat Snatch
35/25 Cal Row

Rx’d:
95#/65#

Rx’d(m):
115#/85#

Rx’d+:
135#/95#

Scaled: Movements
Jumping Rope Climb (10reps)
Power Snatch

Scaled: Reps
5 Jumping Rope Climb
5 Power Snatch
25/18 Cal Row

Scaled: Weight
75#/55# or less