02.23.22
Performance
Squat Snatch (1 Rep EMOMx8:00)
Coach’s Notes: Start arounf 65% of your 1RM and build to around 90% by your last set.
Fitness
Metcon (Weight)
EMOMx8:00
8 Heavy Russian Kettlebell Swings
8 Heavy Russian Kettlebell Swings
Performance & Fitness
Metcon (Time)
For Time:
50 Alternating DB Snatch
50 Box Jumps or Step-ups
50 Single Arm DB Clean and Jerk (Switch sides every 5 reps)
50 Box Jumps or Step-ups
Men’s Rx: 50#/24" Box
Women’s Rx: 35#/20" Box
Coach’s Notes: Both the Box Jump and Step-ups are considered Rx for today’s workout.
Afterparty
Metcon
5:00 Cool-down on any machine