11/28/16

Weightlifting
Squat Snatch (15min to 1.1.1)
15 min to find today’s heavy set of 3 squat snatch (drop each rep from the top reset and go) *The goal is speed under the bar and to receive in the bottom of overhead squat.
Metcon
“Freedom Sauce”
“RX”
AMRAP 3:
21 Overhead Squats (95/65#)
21 Burpees over bar
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (115/80#)
18 Burpees over bar
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (135/95#)
15 Burpees over bar
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (155/105#)
12 Burpees over bar
Max Calorie Row
“Scaled”
Overhead squat 35/45# or sub (Front squat if full depth is not possible)

*Score = total calories after all 4 rounds.

 

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