Part A:

Classic

Power Snatch

Build to Heavy Set of 2

Breaking athletes out into groups based on similar weight selections. Athletes will share a bar and put the extra barbells away. Following the 12 minutes, empty barbells will come back to the floor and athletes will build up to their workout weights for a short practice round.

Health and Fitness

Overhead squat

3 Sets of 3-5

Part B: WOD

Classic

“Fast Lane”

For Time:

20 Burpee Box Jump Overs (24/20)

30 Power Snatches (75/55)

40 Overhead Squats (75/55)

35/45 Calorie Assault Bike

On the days we go heavy, that movement is almost always seen in the metcon “cashout”. The reason behind that is to get some exposure to heavier loads, but also to be able to apply teaching points and make corrections that are relevant in both sections. Today we have the opportunity to really coach athletes up on the power snatch. In the first section, groups will build to a heavy set of 2. These are to be performed as touch and go repetitions with no reset at the bottom. Within the workout, the weight on the barbell should be on the lighter side. This is a load that athletes feel confident that they could perform 25+ repetitions unbroken when fresh for both the power snatch and overhead squat.

Health and Fitness

“Fast Lane”

For Time:

20 Burpee Box Jump Overs (24/20)

30 KB Snatches (15 per arm)

40 Front Squats (empty bar)

35/25 Calorie Assault Bike

(2.20.18 ComptrainClass)