Strength
Power Snatch
9min Emom
Mins 1-3) 3 reps@70%
Mins 4-6) 2 reps@75%
Mins 7-9) 1 rep@80+%
-Based off your 1 rep Power Snatch
Metcon
“Hammer Time”
3 min AMRAP
5 Power Snatches 115/85
15/12 Cal Bike
5 OH Squats
Max Double unders in remaining time
-3 min Rest-
3 min AMRAP
5 OH Squats 115/85
15/12 Cal Bike
5 Power Snatches
Max Cal Row in remaining time
-3 min Rest-
3 min AMRAP
5 Power Snatches 115/85
15/12 Cal Bike
5 OH Squats
Max Double unders in remaining time
-3 min Rest-
3 min AMRAP
5 OH Squats 115/85
15/12 Cal Bike
5 Power Snatches
Max Cal Row in remaining time
-3 min Rest-
