Snatch (10×6)

All sets should be done at 60% or lower. The emphasis is to move well. This should take no longer than 15-20 seconds. You should not be flirting with squat snatches, all of these reps are caught above parallel in a strong power position. Keep it light! Remember we retest an open workout tomorrow!

Hint: ??.4

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

:90 on :30 off x 10

10 Bar facing burpees

20 Air squats
This is an amrap but the intention is to keep everybody moving at a smooth, consistent pace. Rest is mandatory.

Your rest between weightlifting and amrap is 5 minutes. Coach will have a continuious clock.


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