STRENGTH:

#power snatch

3 Position Power Snatch – High Hang “Pockets”, Hang “Knees”, Power Snatch

On the 1:30 x 6 Sets:

Set #1 – 60% of estimated 1RM Power Snatch
Set #2 – 64%
Set #3 – 68%

Set #4 – 60%
Set #5 – 64%
Set #6 – 68%

Two waves, climbing by 4% each set. Aim is to keep the loading on the lighter side as we dial in technique today. Deload intensities.

BeachFit will do:

(9 min Cap)

125 KB Swings (70/53lbs) * Everytime you set KB Down, complete 10/8 Cal Bike

WOD:

#innertube

25-20-15-10-5:

Power Snatches (75/55) *BeachFit will do Plate Ground to Overhead (55/35lbs)

Toes to Bar *Scale to Hanging Knee Raises

Barbell-Facing Burpees  *BeachFit will do Plate Burpees