Hide on the Beach

29
Apr

Hide on the Beach

SKILL – Snatch

STRENGTH – Snatch (3) 5-min EMOMS

1.) 5-min EMOM: 3 reps @ 80% (Not touch and Go)
2.) 5-min EMOM: 2 reps @ 85% (Not touch and Go)
3.) 5-min EMOM: 1 Rep @ 90%

Goal: Build Capacity at a high percentage of your 1RM
No rest b/w EMOMs, have weights ready NO MISSES

METCON – (4) Rounds of 3-min AMRAP (1-min Rest B/W Rounds) (15 Minutes)

6 Squat Snatches
9 Toes-to-bar
12 Wall-Balls

–Score: Round and Reps across the 4 Rounds
–Weight increases each new round

L1: 115/85, 135/95, 155/105,165/115, 185/135, 20/14, T2B
L2: 95/65,105/75, 135/95, 155/105, 20/14, T2B
L3: 45/35, 65/45, 75/55, 95/65, K2E, 14/12
L4: DB Snatches, Ab-mat Sit-ups, 12/10

 

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