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Main – WOD
Light work on the barbell today. Technique and speed (in that order)
For Metcon — Goal is to have same scores on the odd and even workouts. Pace yourself accordingly.
Warm-up
Metcon (No Measure)
Run/Row 400/500
2 Rounds
5 front squats
5 push presses
5 OHS
Trainer led Snatch technique work
Weightlifting
Power Snatch (PS 5×5 not TnG. 50-60%. Squat Snatch to scale up)
Metcon
1: Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP @ 70-80%
5 Push Presses [95/65]
15 Box Jumps
rest 2 min
2: Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP @ 70-80%
5 Power Clean + Jerk [95/65]
15 Wall Balls
rest 2 min
3: Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP @ 70-80%
5 Push Presses [95/65]
15 Box Jumps
rest 2 min
4: Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP @ 70-80%
5 Power Clean + Jerk [95/65]
15 Wall Balls