Date: Friday, August 16

Warm-Up & Mobility: coaches choice

Skill: none

Strength: 

EMOM12

Minutes 1-4 – 2 Hang Power Snatch (Light weight)

Minutes 5-8 – 1 Hang Power Snatch + Power Snatch (Moderate Weight)

Minutes 9-12 – 1 Power Snatch (Heavy Singles)

Super Set: None

Conditioning: “Sink Me”

 AMRAP 7

15 Hang Power Snatch 35/55/95

30 DUs – 60 Singles

Guide: 3-6 rounds

Scale Up: 75/115

Coaching Notes: Conditioning; the weight on your bar should be significantly less than the one used for the emom. Make sure you are warm and ready to go when we start the workout, do plenty of practice sets prior. For a quicker time /round. You are going to want to do the snatches in 1-2 sets. Touch and go will be key and as you do that, keep a neutral spine but allow the hips to stay high allowing for a straight bar path from floor to overhead. If you know it’ll be too hard to go for all 15, break it up in sets of 5,6,7 etc. pick a number that you can do, rest 10 sec. Try to relax on the jump rope. Let that be your time to rest. 

Cash Out: 5 min, 10 cal bike, 12 db snatch 

HPT: 3 sets, 12 db rows, 12 db bench press