January 23 ,2018

Snatch

1 RM

Performance Metcon

Complete as many rounds and reps as possible in 6 minutes of:

3 Power cleans 185/130

6 Front Squats 185/130

Fitness Metcon

Complete as many rounds and reps as possible in 6 minutes of:

3 Power cleans 135/95

6 Front squats 135/95


Today is the day we update that snatch 1 rep max or finally establish one. We spent the last 6 weeks working on skills and training the CNS with relatively light weight in preparation for this day. So now lets put it all together and see what we can accomplish.

This will be a full squat snatch, meaning the bar must be recieved in the bottom of the overhead squat position. If mobility is preventing full range of motion then the power snatch may be performed instead, but make sure it is recorded as a power snatch in Wodify.

 

The metcon is a short and moderatly heavy couplet with a goal of at least 5 rounds so try to keep the weight around the 65-70% range of your power clean.