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Friday 04.06.2018

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Warm-up Drills
I. Coach’s Choice
II. 3 Rounds of
5 x Hit and Catch (Power Snatch)
5 x Snatch Balance
5 x Power Snatch
III. Mobility

Impact/Focus: Power Snatch Singles EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10 rounds.

1 x Power Snatch (75-85%1RM)

Notes: The same weight should be used for all rounds. Reference scores from 03.15.2018, link found HERE.

Post loads to comments.

“Roots”
Complete for time
21 x Push-ups
21 x Ring Rows
100ft x Walking Lunges
18 x Push-ups
18 x Ring Rows
100ft x Walking Lunges
15 x Push-ups
15 x Ring Rows
100ft x Walking Lunges
12 x Push-ups
12 x Ring Rows
100ft x Walking Lunges
9 x Push-ups
9 x Ring Rows
100ft x Walking Lunges
6 x Push-ups
6 x Ring Rows
100ft x Walking Lunges

Notes: There will be a 12 minute incentive time cap on today’s metcon, get some freaks.

Post scores to comments.

Samy Daghir

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