On the 2:00 x 5 Sets:
1 Snatch Pull
1 Snatch High Pull
2 Power Snatches
Set #1 – 50% of 1RM Snatch
Set #2 – 55%
Sets #3+4+5 – 60-65%
Snatch Pull – Big shrug, but arms stay extended
Snatch High Pull – Arms bend (bar to about heart level, high and wide elbows)
We do not need to hold onto the bar throughout
“Hurricane”
3 Rounds For Time:
800 Meter Run
21 Power Snatches (115/85)
Partner Metcon AMRAP 30 w/Partner (Ascending Reps): Front Squats, C2B Pull-ups, Deadlifts RX AMRAP 30 w/ Partner: Front Squat (105/155 lb) Chest-to-Bar Pull Ups (Added Challenge: Bar Muscle-ups) Deadlifts (105/155 lb) – Ascending Rep Scheme: 1.1.1, 2.2.2, 3.3.3, … continue adding one rep each round. – Partners run 100-m together between each round. – Split…
Pre-workout Strength Push Jerk: 4 Sets of 3 Reps at 80% Push Jerk: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon For Time (10:00): Box Jump-Overs and HSPUs RX For time (10:00): 40 box jump-overs (20/24 in) 20 handstand push-ups 30 box jump-overs 15 handstand push-ups…
Benchmark Metcon Daniel For Time50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups
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