Warm Up:
Air Bike – :90 Seconds @80% Sustainable pace; Rest 30 Seconds
+
4 Rounds of:
15 Seconds Bike Sprint @100% Not Sustainable
15 Seconds Bike Sprint @100% Not Sustainable
45 Seconds Bike @80% Sustainable;
Rest 60 Seconds
Lift:
B: Power Snatch + Snatch Balance (6 Sets of 2 + 1 )
+
C: Back Squat (10 @70/80/90/95-100%)
% of Heaviest set of 8 from 04/04/22 @22X1
5 Sets Building from 70-90% @ Tempo; Rest 90-120 Seconds Between sets
Goal is to squat 10 reps as close to your 8rm as possible.
Metcon:
For Time:
5 Snatch (95/135#)
3 Rope Climb (15/20′)
4 Snatch
2 Rope Climb
3 Snatch
1 Rope Climb
5 Snatch (95/135#)
3 Rope Climb (15/20′)
4 Snatch
2 Rope Climb
3 Snatch
1 Rope Climb
