A. Strength (00:15-00:40)
1) 1 1/4 Front Squat: 3-3-3-3-3-3. Rest 2:00
– Build to a 3RM.
2) Metcon Prep: Power Snatch: 3 x 5, fast touch n go reps with desired metcon weight. Rest 60s.
Note: The purpose of the 1 1/4 Squat is to provide time under tension and reinforce the bottom position of the squat.
B. Conditioning (00:40-00:55)
4 Rounds for time:
15 Power Snatch (35, 25)
15 Burpees Over the Bar
Note: This workout is intended to rely on mainly anaerobic metabolism and rest intervals should be kept as short as possible.
Single Leg Banded Hamstring Curls x 5 Minutes Max Reps alternating legs