12/19/2014

18
Dec

12/19/2014

Continuing our quest to improve our weightlifting, the power snatch + snatch combination should reinforce full extension at the top and proper footwork for both the power and squat receiving positions.

The metcon should be a burner. The weight should be moderately heavy where the first 15 front squats unbroken will be challenging but not impossible. Since we are focusing on pull ups during this cycle, you can choose to do a harder scale and less reps (45 or even 30), or maintain the 60 pull ups with an appropriate scale.

Strength

Take 20 Minutes to find a heavy Power snatch + snatch

Conditioning

For time:
15 Front squats, 155/105#
30 Double unders
60 pull ups
30 Double unders
15 Front squats, 155/105#

2 Responses

  1. Coach KT

    6 AM early starters
    *scales are noted so you can track!

    Mike D – 90# / 8:26 75#, green, su
    Matt – Form / 6:34 goblet, rr, su
    K – 90# / 9:36 95#
    Oleg – 125#, 11:09 125#, su
    Tanya – 45# / 6:16 55# rr, su
    Wax – 95# / 8:33sc
    Nate – 95# / 10:54 115#, red
    Megs – 70# / 9:16 Rx
    Julia – 55# / 11:54 85#, green
    Marc – 135# / 8:14 Rx

    Welcome to Matt!

  2. Vin

    Rachael 70/12:43 75# sc
    Britt 70/11:51 75# sc
    Trish 25# form/12:18 35# sc
    Jesse form/12:28 115# sc
    Moog 95#/14:18 85# sc
    Ryan 85#/15:28 85# sc