Monday 140119

Power Snatch

12x1 EMOM

Athletes with an established 1RM should begin with ~75%. Build by feel, the task is to make 12 crisp, solid lifts, not to hit a max.


AMRAP 20:

10 Power Snatches, 135#/95#

.3mi Assault Bike OR 250m Row

20 Pullups .3mi Assault Bike OR

250m Row

10 Thrusters, 135#/95#

.3mi Assault Bike OR 250m Row

20/15 Ring Dips

.3mi Assault Bike OR 250m Row

GEAR: 2


Extra Work: Push Press

5-5-5-5-5

Athletes build over the first three sets to a weight which is challenging but submaximal, leaving one good rep in the tank. Use 90-95% of that set for the remaining two sets.