Today is day 1 of our next strength cycle. If you have not had a chance to test your max power Snatch, please make sure to test that today.
Workout of the Day
Skill Practice Warm Up: Spend 6 minutes working on kipping drills geared toward pull ups, chest to bar pull ups, and bar muscle ups.
Strength: 7×1 Power Snatch – 1 of 14, same weight across, approximately 65 – 75% of max snatch
Super Set: 7×3 Half Kneeling Single Arm DB Shoulder Press, “across,” scale to the same challenge
Metabolic Conditioning: “Atlas Rise”
For time. 3 rounds
15 Hang Power Cleans
Scaling Guide: 4 – 9 min, about 2 min per round
Optional ‘Cash Out’: 60s plank, 50 double unders, 4 rounds