Friday, July 10
announcements
Sunday session this week: Endurance
rx
For time:
15 power snatches (95/135 lb)
5 rope climbs (15/15 ft)
12 power snatches
4 rope climbs
9 power snatches
3 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb
Score: Total time
intermediate
For time:
15 power snatches (65/95 lb)
3 rope climbs to (12/12 ft)
12 power snatches
3 rope climbs
9 power snatches
2 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb
Score: Total time
beginner
For time:
15 hang power snatches (35/45 lb)
3 pull-to-stands
12 hang power snatches
3 pull-to-stands
9 hang power snatches
3 pull-to-stands
6 hang power snatches
3 pull-to-stands
3 hang power snatches
3 pull-to-stands
Score: Total time
Skill Work
Pre-workout strength
EMOM 7:
1 power snatch + 1 hang power snatch
Intended Stimulus
8:00-14:00.
Small sets or quick singles on the snatches.
Balance of time spent between the power snatches and rope climbs.