Wednesday, June 8

Warm-up
Warm-up
EMOM X 6
Minute 1: 10 PVC Pass Throughs + 10 Cossack Squats
Minute 2: :40 Bike (Increasing Pace)

Weightlifting
Snatch Complex (Weight)
Every 2:30 x 6
1 High Hang Snatch + 1 Hang Snatch + 1 Below the Knee Snatch + 1 Snatch

Metcon
“Red Light, Green Light” (Time)
For Time:
25/20 Cal Bike
12 Power Snatches (75/55lb) (34/25kg)
-Rest 1 minute-
20/16 Cal Bike
10 Power Snatches (95/65lb)(43/29kg)
-Rest 1 minute-
15/12 Cal Bike
8 Power Snatches (115/75lb) (52/34kg)
-Rest 1 Minute-
10/8 Cal Bike
6 Power Snatches (135/95lb)(61/43kg)

15 MIN CAP

LEVEL UP OPPORTUNITY: 95/65, 115/75, 135/95, 155/105 (Strength Focus)

Cool Down
1:00/Side Thread the Needle Stretch