Strength
EMOM for 6 min:
3 Power Snatch
Build over the six sets
MetCon
“Mighty Eagle Powers”
Rx
5 Rounds for time of:
5 Power Snatch 135/95
10 Back Squats 135/95
-immediately followed by-
1k Row
L2
Power Snatch & Back Squats @ 115/75
L1
Power Snatch & Back Squats @ 95/65
Barbell
To Be Announced…
Today we start with Power Snatches. We will be doing 3 reps every minute and build over the span of 6 minutes. Try to cycle all 3 reps (touch-and-go) at the lighter weights then switch to singles when necessary.
The WOD is a pretty simple couplet followed by a 1k Row Cash-Out. With the back squats being at the same weight as your power snatch, you’re obviously going to want to drop right into the back-rack position and start squatting following your fifth power snatch. You need to move quickly and methodically to do well on the 5 rounds. Try not to get your heart rate spiked too quickly; between a high heart rate and leg fatigue in the fourth and fifth rounds, you will be forced to slow down considerably. Once you get to the row get it going as fast as possible. If you need to start off a little slower to catch your breath, that’s fine, just keep that erg going. Regardless on how you start, fast or slow, go all out on the last 500m.