Friday, March 6

rx

1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang squat snatch
Min 11-20: squat snatch
– Score is the heaviest load for each section.

Score: Load

intermediate

Same as Rx’d

Score: Load

beginner

1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch + overhead squat
– Score is the heaviest load for each section.

Score: Load

Skill Work

Post-workout conditioning
5 sets:
:20 bike, conversation pace
:20 bike, moderate pace
:20 bike, fast pace