We kick off the week with some olympic weightlifting skill work and then a fun couplet of power snatch and running. Post warm-up and skill work, you’ll have 10 minutes to get to a heavy 3 rep set. This is NOT a 3RM, simply a heavy set of three touch-and-go for today. No dropping from overhead. Remember, this is skill work and keeping the weight to something manageable enough you can still make changes to your technique is important, In fact, it will only help you push the pace in the coming metcon! Use a load for the 21-15-9 that allows you to break off big sets (at LEAST 5 reps at a time during the set of 21). Shoot for 400m runs that get faster each time. The run is not active rest today. Pushing the run pace ensures to hit the stimulus 🙂
Yoga at The Hut and on ZOOM with Maria Monday at 6:00pm!
Shout out to ALL athletes who improved their ring muscle ups and transitions this past thursday!
Workout of the Day:
10 minutes to build to a heavy set of 3 Power Snatch
-then-
For time complete:
21 Power Snatch (50/35kg)
400m Run
15 Power Snatch
400m Run
9 Power Snatch
400m Run
post finish time and scaling
