4.15.19
Deadlift (On the 2:00 x 6 Sets:)
Snatch Complex (On the 1:30 x 7 Sets:)
1 Power Snatch
2 OHS
1 Hang Squat Snatch
2 OHS
1 Hang Squat Snatch
Set #1 – 60%
Set #2 – 63%
Set #3 – 66%
Set #4 – 69%
Sets #5+6+7 – 69-75%, based on feel.
Set #2 – 63%
Set #3 – 66%
Set #4 – 69%
Sets #5+6+7 – 69-75%, based on feel.
Entire complex is intended to be completed unbroken, but we are allowed to drop after the OHS if a limitation is there. Record all 7 lifts, with the final three being based on feel. Technique over load today.
Metcon (AMRAP – Reps)
7 min AMRAP
400 Meter Farmers carry
25 FR Walking Lunges
AMRAP
Double Unders
400 Meter Farmers carry
25 FR Walking Lunges
AMRAP
Double Unders
(50/35) DB or KB
On the 2:00 x 6 Sets:
Set #1 – 3 Deadlifts @ 74%
Set #2 – 1 Deadlift @ 81%
Set #3 – 3 Deadlifts @ 74%
Set #4 – 1 Deadlift @ 86%
Set #5 – 3 Deadlifts @ 74%
Set #6 – 1 Deadlift @ 91%