Warm-up: “Limber 11”
Warm-up (Skill): 3 Sets of:
Air Squat x 10
Strength: EMOM for 10 minutes: Hang Snatch + Snatch (75-85% of 1-RM snatch)
-Perform (1) Hang Snatch from just above the knee. Drop the bar (if possible), reset, and perform a full snatch from the ground.
-NO TOUCH & GO.
Strength (Superset): Three sets of:
Strict Handstand Push-Ups x 10-15 reps
-Rest 45 Seconds
Strength: Front Squat (5-3-1)
(Rest 3-5 minutes between WORK sets)
75% x 5
85% x 3
95% x 1+
-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets
-Percentages based off of 90% of your 1RM (ex. if your max Front Squat is 290#, your percentages will be based off of 90% of 290# (260#).
-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
MetCon: Every minute, on the minute, for 6 minutes:
10 Toes to Bar