Saturday, February 22
Friday, February 21
February 20, 2014Sunday, February 23
February 23, 2014
Warm-Up
3 Rounds of
20 Squats
10 PVC Dislocates
20 Jumping Jacks
10 PVC OHS
Prep 1
1 x 3 Snatch Extension + 3 Hang Drag-to-Hi pull, then 6 Plank-to-Squat (bar only)
1 x 2 Snatch Extension + 2 Drag-to-Power snatch, then 4 plank-to-Squat (light wt)
1 x 1 Snatch Extension + 1 Hang Power Snatch, then 2 plank to squat (moderate wt)
Prep 2
3 x 1 Snatch Extension + 1 Power snatch + 1 Snatch Extension (all at met-con wt)
Partner Met-Con
3 six minute rounds of 25 Burpees and AMRAP Snatches
Round 1:
25 Burpees each, then
AMRAP in remaining time 9 Snatches each (M=95/75; W=63/45)Round 2:
25 Burpees each, then
AMRAP in remaining time 6 Snatches (M=115/95; W=83/55)Round 3:
25 Burpees each, then
AMRAP in remaining time 3 Snatches (M=135/105; W=93/65)
3 Comments
Ew. I shouldn’t have looked at this before bed…I feel this sense of foreboding coming over me.
This was a lot of fun! Took a lower weight option ending at 95# (65# – 75# – 95#) and hitting those 3 reps right after the burpees was rough but it just got better from there. I lost count but I know Will and I pushed through more than 5 rounds. Hope this resurfaces in a couple months to take a shot at the 105# option!
Ended up going 45-45-55. I got one rep in at 65, but I wouldn’t have been able to do multiple sets of 3 reps., especially after burpees. But I am feeling better and better on snatches each time we do them.