6 Ground to Overhead (SN or C&J) (R+125/85, Rx95/65)
Rest 1:30
Goal: 4+ Rounds Each AMRAP
This workout will be all about transitions and movement efficiency. Take advantage of the GTOH. Switch between snatching and c&j and learn what is more efficient for you
Barbell Conditioning 30 Power Snatches (R+75/55, Rx 65/45)
Rest 1:00
20 Power Snatches (R+95/65, Rx75/55)
Rest 1:00
20 Shoulder to Overhead (R+95/65, Rx75/55)
Rest 1:00
30 Shoulder to Overhead (R+75/55, Rx 65/45)
*Score is total time to complete all four movements (subtract the rest)
B: Metcon (Time)
42-30-18 reps of:
Calorie Row or Ski
Alt DB Hang Snatches (R+50/35, Rx40/25)
Time Cap: 15 minutes
This one is all about dropping the hammer. Pure intensity, go hard on the rower and try to breathe and recovery as much as possible on the DB hang snatches
Smart breaks on the wall balls and toes to bar to save yourself for later rounds. Use the run to recover and practice good technique on the wall balls to relax your arms