For strength, the power snatch will start on the ground and you’ll receive it in a power position and do 2 overhead squats. Focus on your footwork and try to land in the right position so you don’t have to shift your feet between the power snatch and OHS’s. For the metcon, you’ll start with 10 thrusters and 1 toes to bar, then 9 thrusters and 2 toes to bar, etc. til you get to 1 thrusters and 10 toes to bar.
Strength
Take 20 minutes to find a heavy Power snatch + 2 OHS
Conditioning
For time:
10-1 thrusters, 95/65#
1-10 toes to bar
6am
Mike D – 145/10:49 RX
Anthony – 135/10:24 SC/75#
Rachel – 40/ 6:56 sc
Frank – 135/11:26 sc/65#
Danielle – 70/8:34 sub front sqt/65#
Roni – 75/8:33 sc/60#
Tanya – 45/8:54 sc/35#
9:30
Gerry – 100/14:26 80#
Ryan – 115/18:33 sc/75#
Moog – 115/13:22 sc/75#
Rachael – 75/10:56 sc/55#
Amanda – 80/9:47 sc/55#
Trish – 55/9:17 sc/35#
Molly – 85/9:17 sc/55#
4:30
Gabe – 135/11:51 Rx
John – 135/9:21 75# sc
Kate – 110/7:26 Rx
Sizzle – 135/17:32 Rx
Aileen – 75/9:19 65# 2:1 su
Megs – 75/9:14 Rx
Eric – 135/10:54 75#
Shannon – 63/9:17 45# sc
5:30
D-Train – Cleans/8:20 sc
Stacey – Form/9:29 k/su
Jesse – Form/10:24 65# sc
Russ – 95/12:45 75# sc
Robin – 60/14:35 55# sc
Matt S – Scale/11:03 sc
Panos – 125/9:36 Rx
Nick – 115/9:11 75#
Dinger – Form/10:02 75# sc
6:30
Edgar – 35/11:50 33# sc
Beaver – Do Work/11:51 sc
Johnny – 150/9:23 Rx
Court – 45/9:57 45# sc
Pavan – 115/9:43 75# sc
Meghan – 55/8:13 55# sc
Gabe 135/11:51 Rx
John 135/9:21 75# sc
Kate 110/7:26 Rx
Sizzle 135/17:32 Rx
Aileen 75/9:19 65# 2:1 su’s
Megs 75/9:14 Rx
Eric 135/10:54 75#
Shannon 63/9:17 45# sc