1.9.19 Snatches & 3 Rounds For Time


3 Position Snatch

6x 1+1+1


3 Rounds For Time

10 Strict Pull Ups

20 KB SDHP (53, 35)

Run 400m

Rest :90

– Strength/Skill: Same position work from last Thursday, except today we want to go slightly heavier than our heaviest load achieved from last week. The emphasis is still on technique.

– Metcon: Today’s metcon is intended to be done at 75-80% of Max effort. The 90s rest is simply to allow you to be consistent, not push your overall pace.

Justin Massey