Wednesday, July 3rd, 2019 - Run, Power, Burp

July 3, 2019

M-1: Backsquat

8 @ 6
8 @ 7
8 @ 8 X2

*Build to challenging but technically sound weight leaving 1-2 good reps left in the tank. Then 1 set at 90% of that weight.

 

 

 

M-2: Run/Power Snatch/Bar Facing Burpee

4 Rounds For Time:

Option A:
400m Run
21 Power Snatch, 75#/55#
15 Bar Facing Burpees

Option B:
400m Run
21 Power Snatch (45/35)
15 Bar Facing Burpee

Option C:
200m Run
15 Power Snatch
15 Bar Facing Burpee

TIMECAP: 22:00
GEAR: 2.5

SCALING GUIDE
Run: For athletes who will run slower than 2:15/400m, reduce distance.
Power Snatch: Athletes should be able to complete each round in no more than three sets with short rests. Scale load accordingly. Scale movement to dumbbell power snatch, alternating.
Bar Facing Burpee: Athlete should be able to complete each round in no more than three sets with short rests. Scale repetitions accordingly. Scale movement to squat thrust + jump or step over bar.

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