Skill
EMOM for 10 minutes:
Hang snatch high pull plus hang power snatch

Prime your full extension using the hang snatch high pull, and then follow through to the overhead position on the second rep of the complex. Bonus points if you freeze in the catch! We’ll be backing off of the frequency of Olympic lifting in skill work after the Oly meet last Saturday, so you can expect to see it once per week. We’ll still be hitting the movements just as regularly in the workouts.

Workout of the Day
AMRAP in 12 minutes:
Power cleans

At the start of the workout, complete 62 wall balls before your power cleans.
At the 6 minute mark, complete 62/46 calories (row, bike, or ski) before resuming power cleans.

Happy Birthday, Brad! These movements are a few of his favorites, we hope you enjoy!

Use a heavy power clean weight; if you’re ever tempted to do some touch-and-go sets, you’ve probably gone too light. Scale the wall balls and calories to a volume and difficulty that takes you no more than 5 minutes to complete. Folks that are very strong on those movements can expect to finish them in under 3 minutes. Record the total number of power cleans that you accumulate.

standard: 95/65, 12/8
rx: 155/105, 20/14
sport: 185/135, 20/14
metcon: 6×1:30 on, 0:30 off