WEDNESDAY

For load

10 min E2MOM

3 power snatches

Start at approx. 65% of your 1RM power snatch and increase each set. Touch and go.

When you cycle snatches, it should be the perfect reverse of the way you got it up. If you lean forward as the bar comes down prematurely it will mess up for balance and set you up for a wonky lift in the subsequent snatch. Bar path is important but in cycling it is the single most important key to your efficiency.

For Time

9-6-3 Reps for time of:

Power Snatches 60kg/42.5kg

Burpee Box Jump Overs 24”/20”

-Rest until 10:00-

3-6-9 Reps for time of:

Burpee Box Jump Overs

Power Snatches

10 min cap for part two

RX+: 12-9-6 reps then 6-9-12 reps

Active: 40/30

Lifestyle: 30/20 and step overs

Part one is descending reps and part two is ascending reps, there will be lots of rest so go hard and see how fast you can do.