Skill
EMOM for 10 minutes:
Snatch

We’ve got our first in-gym Olympic lifting meet next Saturday the 29th at 9:45 am, so we’ll be getting a few final sessions of practice in before those of you that are signed up get a chance to test your lifts.

Take this time to get a solid sense for what weights you can always hit, what weights you can get most of the time (but not always), and what weights are possible but a major challenge.

Workout of the Day
For time:
30/25 calories, then:
21-15-9
Box jump
Power snatch

15 minute time cap

In large classes, group two will start 3 minutes after group one. Be sure not to set the clock to stop at 15 minutes so that group two doesn’t have their timer cut out on them.

Use a power snatch weight light enough that you’re hitting quick sets of consistent reps throughout the workout. Try to hit the calories hard and fast enough that they don’t turn into a slog, but be sure you don’t go at such a sprint that your legs become useless for the rest of the workout.

standard: 20/12″, 55/45 lb
rx: 24/20″, 75/55 lb
sport: 24/20″, 95/65 lb
metcon: 6×1:20 on, 0:40 off