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

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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