MOnday, Sept 12:

Weightlifting:

Alt EMOM 10 mins: Power Snatches, Hang Squat Snatches, and Overhead Squats 

Every 1 min for 10 mins, alternating between:

3 Power Snatches, pick load

1x [ 2 Hang Squat Snatches + 2 Overhead Squats ], pick load

Athlete Instructions

Complete at 70-75% 1RM power snatch across.

"Sunshine"

5x AMRAP 3 mins: Power Snatches, Lateral Burpees Over Bar, and Toes-to-bars 

For 5 cycles: AMRAP in 3 mins of:

3 Power Snatches, 115/75 lbs

6 Lateral Burpees Over Bar

9 Toes-to-bars

*Rest 1 min between each cycle

For each cycle restart the AMRAP

Athlete Instructions

Goal: 3+ rounds

Notes

We would really like to see athletes choose a load that allows for 3 touch-and-go reps on the snatch today while also being able to maintain smooth burpees into efficient toes-to-bars- done in 2 sets or less. What this will yield is the ability to almost EMOM this and keep a quality steady state pace for each AMRAP and repeatability between cycles.

Competitor: 135/95

L2: 95/65, KTE

L1: Hang Power Snatches 45/35, Ab-mat situps