A) Oly: Power Snatch (3, 3, 2) 1, 1, 1, 1 take 3 “warm up” sets to get to a moderately heavy weight and then 4 attempts to pull a heavy single.* 20 minutes for the lifting portion; working on form/technique and adequate rest time.
* If less than 3 months lifting experience continue with 5 x 3, adding 5+# per week or as able
B) Metcon:
1 arm DB power snatch 5 RT 50-70#/30-45# AHAP**
1 arm DB power snatch 5 LT
25 yard plate push 45#/35#
AMRAP in 12 minutes
Score: heaviest 1, number rds + reps
* If less than 3 months lifting experience continue with 5 x 3, adding 5+# per week or as able
B) Metcon:
1 arm DB power snatch 5 RT 50-70#/30-45# AHAP**
1 arm DB power snatch 5 LT
25 yard plate push 45#/35#
AMRAP in 12 minutes
Score: heaviest 1, number rds + reps
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