STRENGTH

1) Power Snatch: 1RM in 8-10 sets. Rest 2:00
– sets should look like: 3-2-1-1-1-1…
– Beginner: 8 x 2 @light. Rest 90s.
2) Metcon Prep – Power Snatch + Burpees Over the Bar: 3 x 5 + 5 increasing intensity each set. Rest 60s.

CONDITIONING

“James B”
4 RFT:
15 Power Snatch (75, 55)
15 Burpees Over the Bar
9:00 Cap

EXTRA CREDIT

Banded Pull-throughs x 5 Minutes Max Reps