8 Jan 18

Fitness
Performance
Metcon (Time)
Warm up:
Tabata Warm up

Skill:
Power Snatch Progressions

“Death by Power Snatch” (AMRAP – Rounds and Reps)
Minute 1 = 1 Power Snatch
Minute 2 = 2 Power Snatch
Minute 3 = 3 Power Snatch

You will continue on this pattern adding one rep per minute until you can no longer complete the amount of reps within the minute.

L3- (115,80)
L2- (85,55)
L1- (65,35)

These are just some examples of scaling, you may choose any weight that you can confidently make it to the 9th or 10th round with. Your score will be rounds completed plus extra reps in the next round. So go for as many as you can in the final round for any tie breakers. Ex: 9+8. The cap is 15 Minutes. All 15 Rounds is a perfect score!!!

Metcon (Calories)
EXTRA CREDIT CASHOUT(31 Minutes)

Row 1 Minute
Rest 1
Row 2 Minutes
Rest 2
Row 3 Minutes
Rest 3
Row 4 Minutes
Rest 4
Row 3
Rest 3
Row 2
Rest 2
Row 1
Score is total max calories. Keep track of each round as well.

Competitors
Metcon (No Measure)
A. ENDURANCE
Row 1 Minute
Rest 1
Row 2 Minutes
Rest 2
Row 3 Minutes
Rest 3
Row 4 Minutes
Rest 4
Row 3
Rest 3
Row 2
Rest 2
Row 1
Score is total max calories. Keep track of each round as well.

B. OLY
E2M for 14
Snatch Pull + Power Snatch + Snatch Pull + Power Snatch
Reset each rep. Not TnG. Working on flat feet and pulling the bar into the body. I do not want to see the bar bump out in front of your body. Skip the bar up the body!

C. METCON
Death by Power Snatch (115,80)

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